Taste for Health - Hummus
Jan 18, 2017
It is important to keep your body fueled at all times when trying to eat healthy. However, eating healthy does not mean going hungry. During this Taste for Health demonstration we made two different types of hummus. Both use ingredients commonly found in the home, and because they are homemade, you can choose ingredients that are healthy and good for you. Garbanzo beans are typically used to make hummus and are a great source for protein and fiber. Hummus can be paired with vegetables, pita bread, crackers, spread on a wrap or sandwich, stuffed into mini peppers, or anything else the mind can imagine.
Sun Dried Tomato Hummus
1 (15 ounce) can chickpeas, drained and rinsed
1/4 cup sundried tomatoes (if soaked, drain and save 2 Tbsp oil)
1/4 cup tahini
1 clove garlic
1 lemon, juiced
2 tablespoons sun dried tomato oil
Salt, pepper and cayenne to taste
Sun dried tomatoes have an exquisite flavor and make a great hummus flavor. The sun dried tomatoes also are a good source of fiber, as are the garbanzo beans. The beans also provide you with great plant based protein to keep you energized mid-day. To make a healthier hummus, use low or no sodium garbanzo beans.
Basil Avocado Hummus
1 can garbanzo beans (chickpeas), rinsed and drained
1 avocado, peeled and pit removed
1 lemon, juiced
1 cup basil
1 clove of garlic
1/4 cup water
2 tsp extra virgin olive oil
Salt and pepper to taste
This recipe omits tahini, the ingredient that makes hummus smooth and creamy. The avocado fills in for the tahini and adds in some healthy fats and fiber, as well as potassium and vitamin C. We also add the tantalizing flavor of basil to the mix. Basil is a great source of vitamin K and manganese, and give the hummus and fresh flavor. You can try experimenting with different types of beans, such as white beans (which pair nicely with basil), black beans, or even edamame for different flavors in your hummus.