If you’re looking to add more plant-based protein into your diet, what better way than with a Healthy Hummus Recipe!
The tangy but subtle flavor of hummus is so versatile, it can be used as a dip, side-dish or even the main attraction in a wrap or salad. The main ingredient is chick peas, which are packed full of lean plant-based protein, but don’t forget the health benefits of the other ingredients. Cold pressed olive oil, crushed garlic and fresh squeezed lemon juice all contain health promoting properties, as well.
This recipe may also be adapted to any taste that fits well with the rest of your menu. We include 3 different options for adding extra ingredients to your healthy hummus recipe, which add additional flavor and health benefits!
We have often talked about the health benefits of garlic and how powerful it is for boosting your immune system, but what about chick peas? Chick peas, otherwise known as garbanzo beans, help you feel more full, contain essential fiber, help to control blood sugar and support digestive health.
“Garbanzos contain about 12.5 grams of fiber per cup. That’s 50% of the Daily Value (DV)! In addition to this plentiful amount, at least two-thirds of the fiber in garbanzos is insoluble. This insoluble fiber typically passes all the way through our digestive tract unchanged, until it reaches the last part of our large intestine (the colon). Bacteria in our colon can break down the garbanzos’ insoluble fiber into short chain fatty acids (SCFAs) including acetic acid, propionic acid, and butyric acid. These SCFAs can be absorbed by the cells that line our colon wall and can be used by these cells for energy.” The World’s Healthiest Foods
It’s well worth adding at least one serving of chick peas/ garbanzo beans to your menu once per week. With these 3 variations, you’ll never get bored!
Healthy Hummus Recipe 3 Ways
2 Cups cooked and drained chickpeas/ garbanzo beans
½ Cup tahini/ sesame seed paste
2 Cloves of crushed fresh garlic
¼ Cup Cold pressed olive oil
1 Lemon, juiced
Sea salt & black pepper to taste
Optional Additional Ingredients
2 Mild – medium hot chilis (one green and one red)
1 Small bunch fresh cilantro
1 Small bunch fresh basil
1 Small package semi-sundried tomatoes
Classic Hummus Method
Add the chickpeas/ garbanzo beans, tahini, garlic, olive oil and lemon juice into a food processor and blitz until smooth. Scrape the sides, season to taste and give another quick blitz.
Serve with a drizzle of olive oil, olives or a sprinkle of a fresh herb of your choice.
Mexican Hummus Method
After adding all the ingredients of the classic hummus recipe into your food processor, simply add 2 mild to medium chilis (it looks pretty with one green and one red) as well as a small bunch of cilantro. Blitz until creamy, season to taste and give another quick blitz.
Serve with veggies, salsa or a Mexican salad.
Italian Hummus Method
After adding all the ingredients of the classic hummus recipe into your food processor, simply add a small bunch of fresh basil and a small package of semi-sundried tomatoes (including the oil). Blitz until creamy, season to taste and give another quick blitz.
Serve with crusty bread, olives or grass-fed mozzarella.
Source: Saving the Green