Hummus

Yummy yummy hummus.  Garlicky enough to fight vampires-this full protein spread is great as a snack or in a wrap packed high with veggies. If you have canned chickpeas on hand you can make this in all of 4 minutes! This recipe can easily be doubled or tripled for a crowd.

Ingredients:

• 1 cup chick peas (we make a big batch using dried chick peas on Sundays for the week, but canned is fine, try to use organic)
• 1 clove of garlic
• 3 tbsp tahini
• 3 tbsp of citrus juice (we used a combo of 2 tbsp fresh lime juice and 1 tbsp orange juice-your typical is made with lemon juice)
• 1/4 tsp kosher salt
• 1/2 tsp cumin
• *optional-cayenne to taste: we used 1/16 of a tsp because we have little kiddos
• Additional whirlins: handful of parsley, scallions, or roasted red peppers for color

Instructions:

1. Place everything in a food processor.  If the consistency is too thick, you can add additional juice to thin.  Add this slowly and no more than 1/2 tbsp at a time.
2. Transfer to container and chill or eat right away

Nutritional Benefits:

• High in protein; repairs and rebuilds tissues
• High in fiber; regulates blood sugar levels and digestive health
• Good Source of potassium: great for kidneys, regulating sugar levels in the blood stream
• Good source of iron: improves oxygen levels in the blood
• Low in salt: heart health
• Vegan
• Gluten Free
• Nut free

Hummus

 

Print

Prep time

4 mins

Total time

4 mins

 

Hummus: middle eastern spread made with chickpeas, garlic, and tahini

Author: www.gardenfreshfoodie.com

Recipe type: Appetizer

Cuisine: Middle Eastern

Serves: 8

Ingredients

• 1 cup chick peas (we make a big batch on Sundays for the week, but canned is fine, try to use organic)
• 1 clove of garlic
• 3 tbsp tahini
• 3 tbsp of citrus juice (we used a combo of 2 tbsp fresh lime juice and 1 tbsp orange juice-your typical is made with lemon juice)
• ¼ tsp kosher salt
• ½ tsp cumin
• *optional-cayenne to taste: we used 1/16 of a tsp because we have little kiddos
• Additional whirlins: handful of parsley or some scallions for color

Instructions

1. Place everything in a food processor. If the consistency is too thick, you can add additional juice to thin. Add this slowly and no more than ½ tbsp at a time.
2. Transfer to container and chill or eat right away!

Notes

To reduce fat further; you could cut tahini down to 2 tbsp and increase citrus juice.

Nutrition Information

Serving size: 2 tbsp Calories: 62 Fat: 3.8 g Carbohydrates: 6.8 g Fiber: 2 g Protein: 2.6 g

3.2.1303