HEART HEALTHY HUMMUS HONESTLY

We love hummus. Not only is it delicious for you, but you can also customize; just by adding an ingredient, you have a whole new hummus.

So what is hummus? Hummus is a creamy puree of cooked chickpeas (garbanzo beans), tahini sesame paste, garlic, and lemon juice. But it is so much more than that. According to Medical News Today, it is fiber-rich, protein-packed, and aids in appetite control (sign me up).

6 Health Benefits of Hummus

1. Appetite Control

2. Fiber-Rich

3. Protein-Packed

4. Low Glycemic Index

5. Heart-Healthy

6. Gluten, Nut, and Dairy Free

There are many more benefits but these are my top favorites.

Hummus Samplings seem to be all the rage these days. We have a few favorite flavors {black bean, roasted beets, carrots, and harissa}. The beauty of hummus, the basic hummus is the foundation for any flavors you bring to the table. I like to serve hummus instead of a hollowed out pepper.

Ok let’s get to it:

Basic Hummus

9 ingredients and 15 minutes start to finish

9 ingredients

Produce

• 1 15-ounce chickpeas (drained and rinsed)

• 1 garlic clove (minced)

Condiments

• 1/4 cup lemon juice

• 1/4 cup tahini (see our recipe here)

• 1/2 tsp cumin

Spices

• 1 dash paprika

• 1 tsp salt

Oils

• 2 tbsp olive oil

Other

• 2 to 3 tablespoons water

INSTRUCTIONS

1. Using a food processor or high-powered blender, combine the lemon juice, garlic and salt. Process until incorporated and finely chopped. The longer you let the mixture rest the more mellow it will become. Usually 10 minutes works to rest, but if you don’t have the time, you can skip directly to the next step.

2. Add the tahini to the food processor and blend until the mixture is creamy, don’t forget to scrape any tahini stuck to the sides of the processor.

3. While running the food processor, drizzle in 2-3 tablespoons ice water. Scrape down the food processor, and blend until the mixture is ultra smooth, pale and creamy.

4. Add the cumin and the chickpeas to the food processor. While blending, drizzle in the olive oil. Blend until the mixture is super smooth usually takes about two minutes. Add more water by the tablespoon if necessary to achieve a super creamy texture.

5. Taste, and adjust —I usually add 1/4 tsp of garlic salt and red pepper flakes and sometimes another bolt of lemon juice.

6. Spoon the hummus into a serving bowl or a hollowed out fresh bell pepper,

   Hummus keeps in refrigerator, covered, for up to 1 week.

   We serve with fresh vegetables, cucumbers, carrots, peppers, fresh asparagus spears, broccoli, snap peas. The world is yours make it as creative as you like. There is no wrong combinations.

   ENJOY!!!!