My healthy pick for this week is a humble food, known as hummus. Made of ground chick peas, AKA garbanzo beans, lemon, olive oil and tahini. Add to this your favorite flavor of choice: garlic, cumin, roasted red pepper, etc. and you are set. Hummus can be served with chips, with pita bread, with veggies, as a dip, or it can be a vegetarian substitute for cheese or mayo on sandwiches or salads. Personally, I love it with our very own GC Lavender Lavash (check it out seasonally at a farmers’ market near you!)
I use to buy the nationally known brand of pre-prepared hummus at the grocery store, but I always cringed a little at the price. One 8 z. container could go for $4 -$5. And with how I went through it at our house – phew! – it was a major investment!
I can’t tell you how liberating it felt once I found out how easy it was to make fresh hummus from scratch. Add to that, how much more economical it was….once I learned the secret to this week’s bonus recipe: home-made tahini!
Garbanzos are a good source of iron and dietary fiber. They also contain calcium and are a source of plant-based protein. Hummus with tahini made fresh at home is a flavorful healthy way to add plant-based protein into your diet. And, as you substitute this mouth pleasing side for other more cholesterol heavy foods (mayo and cheese) you can trim down your meals! This is why Humble Hummus makes it into this weeks Art for Life recipes!
So easy and FRESH! Beat the store bought brands with flavor you can't beat.
- 1 large can (29 oz.) Garbanzos (Chick Peas) drained
- 1 lemon, juiced
- 1/2 t. lemon zest
- 3/4 c. water
- 3 T. extra virgin olive oil
- 1/4 t. powdered garlic
- 1/8 t. cumin
- 3 T. tahini (made fresh is preferred – see below)
- 1/4 c. roasted red pepper for garnish (optional)
- 1/8 c. pine nuts (optional)
- If you are making your own fresh tahini – do that first, then,
- Add tahini, garbanzos, lemon juice and zest, olive oil, water, and spices in a blender (I use a NutraBullet) and blend away!
- Please note you may need to do this in two batches – depending on the capacity of your blender.
- Spoon into bowl.
- Top with roasted red pepper, pine nuts (optional)
- Serve with chips, toasted pita bread, veggies or GC Lavender Mediterranean Lavash
Tahini made at home beats the flavor of jarred every time!
- 3-4 T. hulled sesame seeds
- 1 T. extra virgin olive oil
- Note: This makes just enough for the recipe for Humble Hummus, above. You can make more by doubling the recipe and keep it in the refrigerator for up to a week.
- Toast sesame seeds until lightly browned. To do this: place seeds in a dry frying pan and heat on low, shaking pan occasionally until the seeds are brown and fragrant, about 3-5 minutes.
- Remove from heat and let cool.
- Place cooled toasted seeds in small capacity blender or food processor.
- Add olive oil and blend into a thick paste.
- Add to hummus recipe!