If hummus isn't already a regular in your repertoire, consider trying this simple, delicious, nutritious recipe. Often touted as a superfood, the mighty chickpea (aka garbanzo bean) boasts a long list of nutritional benefits including fiber, protein, vitamins and minerals. With more than 7 grams of protein in just one serving (1/4 cup cooked), this could possibly be one of the lowest cost and most environmentally friendly protein sources on the planet. Studies have shown that just 1/3 of cup consumed each week can help balance blood sugar. And with nearly 4 grams of fiber (approximately 70% of which is insoluble) these little cuties also help support a healthy gut microbiome. Dietary guidelines recommend consuming 1/2 cup of cooked chickpeas per day...so go for it!
Pair with some fresh cut veggies, warm pita, or add to your avocado toast for some extra zing, see how creative you can get with this delicious and satisfying spread...
Creamy (oil-free) Hummus
(makes about 2 cups)
Ingredients:
2 cups cooked chickpeas* (or 1 15-ounce can, drained and rinsed)
2 large garlic cloves, smashed & chopped
3 Tbsp freshly squeezed lemon juice
2 Tbsp tahini (good quality – I used 365 brand))
1 Tbsp Apple Cider Vinegar (I used Bragg’s)
1 tsp Himalayan pink salt (or sea salt)
1/3 cup water OR 3-4 ice cubes
Parsley, chopped for garnish
Directions:
1) Put all ingredients except water/ice cubes and parsley in a food processor and mix until blended, scraping down the sides of the bowl as needed. When almost done, add water or ice cubes and keep blending until smooth. For smoother consistency, add water and for fluffier, use ice cubes. Add as much as you need to reach the desired consistency.
2) Serve with freshly chopped vegetables, with falafel, on crackers or toast, on a bagel, in a buddha bowl…the possibilities seem endless! Enjoy!
Variations:
Smoked Paprika Hummus: add 1 ½ tsp smoked paprika
Cilantro Hummus: add 1 cup packed fresh cilantro
Black Garlic Hummus: add 1 TB smashed black garlic
Sweet Potato Hummus: add 1 cup mashed roasted sweet potato
*How to batch cook chickpeas:
Soak an entire 16-ounce bag of chickpeas overnight (choose either previously sprouted like this one, https://www.vitacost.com/pure-living-organic-sprouted-garbanzo-beans-dried for more bioavailability, or for even lower cost choose this organic non-gmo brand, https://www.vitacost.com/shiloh-farms-organic-garbanzo-beans-15-oz).
In the morning, drain, rinse, and add to a large pot along with enough water to come at least 2 inches above the beans. Bring to a boil over high heat, then lower heat to a low boil and cook for about 60-90 minutes, (skimming off any foam that develops) until the beans are just soft but not mushy. Drain and rinse and place in water while you peel the skins off the bean by squeezing each bean gently between your fingers (you can skip this step but it will result in a creamier texture). Measure and store by the cupful. Use 2 cups for this recipe and store the remainder in the freezer for easy use. When ready to make more, simply defrost and add your ingredients. You'll have fresh hummus ready in 10 minutes! One bag is enough for about one months' worth of hummus recipes. You can also use in many other delicious recipes, like these yummy chocolate chickpea blondies or some delicious (oil-free) chickpea "tuna" salad.
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