After much searching and trying different recipes, I have finally have found a hummus recipe my family likes. I have tried to make hummus without tahini and oil and used water or lemon juice instead and did not really care for it. It was never eaten. I found I was buying the heavily oiled versions from the store instead of trying to make it. Not necessarily a habit I wanted to create.
My concern was the oil in hummus, but it’s not that great without it. Sesame seeds are high in calcium,magnesium, copper, iron, fiber among many other minerals. It is also thought to be an anti-cancer food too, according to Dr. Joel Fuhrman’s Disease-Proof Your Child. He does not nesissarily mention it in the form of tahini, so if anyone knows anything about tahini, please inform me.
I am convinced olive oil is not the best food for my family and as a result I have either completely taken it out of my recipes, substituted or done with out that recipe. This recipe is no exception. I replaced the oil with extra lemon juice and it all worked out perfectly.
To this recipe you can add ingredients such as roasted red bell peppers, salsa, and even cranberries. I have not tried cranberries yet but have tasted it in Sabra Hummus. They have lots of great ideas for spicing up your basic hummus. Try some and let me know what works and what does not.
Parsley is a good for digestion and often used in bean dishes. A very nutritious herb. Can be used dried or fresh in this recipe. If using fresh, add add a bit more.
I believe this recipe originally came from the South Beach Diet book. I have adapted it to fit our own tastes and diet.
Basic Hummus Recipe
- 1 can (15 oz.) chickpeas
- 2 Tablespoons fresh lemon juice (plus some extra for blending smooth – I usually have on hand 2-4 lemons for juicing)
- 1/3 cup Tahini (or less)
- 1/4 cup yellow onion (or 1-2 Tablespoons dried minced onion)
- 2 tsp ground cumin
- 1/8 tsp ground red pepper (I use pepper flakes)
- 1/2 tsp salt
- 1-2 cloves garlic (or 2-3 teaspoons garlic powder)
- 1/4-1/3 cup dried parsley
- Drain and rinse chickpeas.
- Combine all ingredients in your blender.
- Blend until smooth adding extra lemon juice to thin.
- Refrigerate 3-4 hours before serving to blend flavors.
I served this for lunch with homemade whole wheat rolls, baby carrots and celery sticks. Add a green smoothie and you have a power packed simple lunch!
Try spreading this hummus on a pita along with some left-over, roasted veggies. Then stick it in the toaster oven for a few minutes and you have a quick nutritious lunch.
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