HOMEMADE HUMMUS {Vegan}
I’ve always loved hummus, or houmous, which is an Arabic word meaning chickpea. Since I’ve begun eating a plant-based diet, I find that I eat this Superfood Dip almost everyday. So I decided to get back to basics – mashed chickpeas, tahini, olive oil, lemon juice, salt and garlic and make Homemade Hummus, which is always better than anything that can be bought at the store.
A bit about chickpeas. Chickpeas contain a significant amount of fiber and protein. Both fiber and protein have a high satiety value, meaning they can keep you feeling full for longer. While the protein and fiber keep you full, the carbohydrates in hummus can provide you with the energy you need until your next meal. One tablespoon of hummus provides you with 6 percent of your daily fiber needs, based on a 2,000-calorie diet. Hummus can lower your risk of heart disease by lowering risk factors such as elevated cholesterol and blood pressure. According to a study published in the “Annals of Nutrition & Metabolism,” adding chickpeas to your diet can lower total and LDL cholesterol, the so-called “bad” cholesterol. The sesame seeds in the tahini paste contain high levels of magnesium, which can also help lower cholesterol as well as blood pressure. The antioxidants from garlic and the monounsaturated fatty acids in olive oil can both lower cholesterol, improve blood flow and reduce risk of atherosclerosis. For more details, visit Medical Daily.
As an appetizer, with pita, or on sandwiches to replace mayonnaise, Homemade Hummus is a staple and is always in our fridge!
HOMEMADE HUMMUS | V, GF
INGREDIENTS
1 can chickpeas (garbanzo beans) drained and rinsed
4 tsp tahini
4 tsp extra virgin (cold-pressed) olive oil *
1 lemon (approx 4 tsp)
1 1/2-2 cloves garlic, crushed
1 tsp sea salt
1/2 tsp whole cumin, toasted and ground
1/4 cup water
Toppings
smoked paprika
shallots, chopped
parsley, chopped
* Note: I’ve also made the recipe using no olive oil and it’s also super good!
METHOD
In a dry pan, heat 1/2 tsp whole cumin until it begins to smell. Make sure not to burn it. Grind the cumin in a blender to create a powder.
Place all ingredients, along with ground cumin, in a blender and blend to desired consistency. Along the way, you can taste to see if you’d like to include more lemon juice, garlic, salt, etc.
I’ve also done other variations with roasted red peppers or sun-dried tomatoes.
One of my favorite ways of eating hummus is to toast a thick piece of whole grain toast or gluten-free bread if you prefer, and top it with a layer of hummus, lemon juice, a drizzle of cold-pressed olive oil, chopped shallots and parsley, and a dash of paprika! Roasted Red Peppers and Toasted Pine Nuts is also a great way to go! Served with a little side salad, this is one of my go-tos.
