Tuesday, March 27, 2018

Homemade Hummos

Hummos is a nutritious and flavorful middle eastern dip made from garbanzo beans (or chick peas), tahini (sesame seed paste), lemon juice, garlic, olive oil, and salt. Super simple and easy to make in a food processor! I am sure many of you love hummos and just purchase it pre made from the store. However, this recipe only takes 5-10 minutes and tastes better than any hummos you would purchase in the store. It is also free of any preservatives, and will be lower sodium than store bought. Hummos can be paired with fresh veggies like celery, carrots, radishes, cucumbers, broccoli, cauliflower, etc. enjoyed with crackers, pita bread, a dip for meats or on a sandwich, or the base of a dressing/sauce.  

The garbanzo beans (chick peas) are an excellent plant based protein packed with fiber, monounsaturated and polyunsaturated fats, vitamin B6, and manganese. 
Tahini or sesame seed paste is actually said to be one of nature's super foods, it is very nutrient dense packed with essential oils, plant based protein, calcium, and several other vitamins and minerals. 
Garlic is both an antioxidant and anti-inflammatory agent working to detox the body of free radicals and reduce inflammation throughout the body! 
Lemon juice is packed with antioxidants and vitamin C and helps to strengthen the body's immune system and fight free radicals (carcinogens) in the body. 
Olive oil is packed with omega 3 fatty acids, poly and mono-unsaturated fats and helps to raise the good cholesterol (HDL). 

1 large can (30 oz) of garbanzo beans drained (but save the liquid, see picture below!!) 
1/2 cup of tahini paste 
2 lemons 
2 cloves of garlic 
4 tablespoons of extra virgin olive oil 
himalayan pink salt to taste (about 2 teaspoons)
paprika for garnish 

How To Make It: 

1. In a food processor place the tahini, lemon juice, and garlic cloves and mix until it forms a thick paste. 

2. Add the drained garbanzo beans and begin mixing, then gradually add the olive oil one tablespoon at a time. 

3. If you find the hummos is still too thick gradually add 1-2 tablespoons of the garbanzo bean broth to thin it out a little. 

4. The final product should be thick and creamy with some lumps, if you would like a smoother hummos you can remove the shell layer from the garbanzo beans, personally I like the texture with the garbanzo beans whole. Salt to taste I added approximately 2 teaspoons, the salt is important for it brings out the flavor of the lemon juice and garlic! 

5. Plate an garnish with paprika, sesame seeds, and olive oil! 

Enjoy :) 

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