Hummus Yum

hummusHummus is a traditional Mideastern dish made from garbanzo beans (also known as chick peas or ceci in Italy). Make this in seconds using organic  canned beans as an easy starting ingredient or experiment with Bob’s Red Mill Garbanzo and Garbanzo Bean flour. Or, for those of us wanting complete grass roots control, buy dried garbanzo beans and allow to sprout for a day as described below. Then cook them before making this recipe.

Ingredients:

1 16 oz can of chickpeas or garbanzo beans
OR 1 Cup dried organic garbanzo beans plus 1 Tbs lemon juice
¼ Cup olive oil

3-5 Tbs lemon juice
1 Tbs tahini
2 cloves garlic, crushed
1/2 teaspoon salt
parsley and paprika as garnish

Preparation:

1. START HERE IF USING DRIED BEANS: Wash the beans in water and then place in a bowl.

2. Add lemon juice and cover the beans with water. Soak overnight in a warm place.

3. The next day, drain the water. (note: at this point they can be used, however their natural enzymes are MUCH more effective if you also take the next step)

4. Cover the beans with a wet paper towel or plastic lid so they will not dry out, let them sit in the warm place for another day so that they begin their sprouting process.

5. Rinse the beans with additional water.

6. Place the beans and enough water to cover in a crock pot (or quart pan).

7. Simmer on low heat for 6 hours (or an hour in a quart pan on the stovetop) making sure the beans don’t dry out and adding water as needed. Drain excess water.

8. START HERE WITH CANNED BEANS: Drain chickpeas. Combine remaining ingredients in blender or food processor. Add 1/4 cup olive oil. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

9. Place in serving bowl, and create a shallow well in the center of the hummus.

10. Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley and paprika (optional).

11. Serve immediately with fresh, sliced cucumber, carrots, red peppers or other vegetables; or cover and refrigerate.

Variations:

For a spicier hummus, add a sliced red chile or a dash of cayenne pepper. For a richer hummus add a few slices of roasted red pepper. Or experiment with other hummus flavors.

Hummus can be refrigerated for up to 3 days and can be kept in the freezer for up to one month. Add a little olive oil if it appears to be too dry.

240 E. Tudor Road, Anchorage AK 99503
907-743-3040
Copyright © 2010 GL Sternquist DC, Inc. All Rights Reserved
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3 thoughts on “Hummus Yum

  1. Pingback: Brain Power Snacks for Our Children | Our Nutrition Kitchen

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  3. Pingback: a Healthy Happy Holiday menu | Our Nutrition Kitchen

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