CarpeVITA Hummas Recipe
Garbanzo Beans (otherwise known as chickpeas) and tahini (which is sesame seed butter) are the main ingredients in hummus.
Garbanzos are a good source of fiber and protein and are generally higher in folic acid than other beans. Garbanzos also contain manganese, zinc, magnesium, copper and iron and are rich in protein, according to everynutrient.com.
Beans in general have been linked to various health benefits, such as lower blood cholesterol. According to the American Institute for Cancer Research, tests show that three compounds in beans (saponins, protease inhibitors, and phytic acid) may help defend cells from the type of genetic damage that can lead to cancer.
If you add extra virgin olive oil with the garbanzo beans to make hummus, you’re also adding healthy fats (or omegas). Extra virgin olive oil is a rich source of monounsaturated fatty acid, which is believed to be heart-healthy. These healthy fats also help to lower cholesterol levels, promote healthier blood clotting, and help manage blood sugar in diabetics.
CarpeVITA Hummas is a delicious and healthy dip that you can eat with numerous foods, like carrots, cucumbers, grape tomatoes, cheese, crackers, pretzels, and more! Here’s the recipe so you can try it out for yourself!
- 1 cup dried chickpeas (in lieu of dried, you can use canned chickpeas if you need a quicker preparation time)
- Juice of 2-3 lemons
- 1/2 cup tahini
- 3 teaspoons extra virgin olive oil, plus extra for drizzling
- 6 cloves garlic, minced
- 1/4 teaspoon ground cumin
- Salt and freshly ground black pepper
- Minced fresh flat-leaf (Italian) parsley
- Lemon wedges for garnish
- Pick over the chickpeas and discard and damaged chickpeas or stones. Rinse the chickpeas. Place in a bowl, add plenty of water to cover, and soak for about 3 hours.
- Drain the chickpeas and place in a saucepan with water to cover by 2 inches.
- Bring to a boil, reduce the heat to low and simmer, uncovered until the skins begin to crack and the chickpeas are tender (about 45-60 minutes). Drain, reserving the cooking liquid. Set aside a few chickpeas to use as garnish.
- In a food processor fitted with the metal blade or in a blender, combine the cooked chickpeas, juice of 2 lemons, the 3 tablespoons olive oil, garlic, cumin and 3/4 teaspoon salt. Process until a soft, creamy paste forms, adding a little more cooking liquid if needed. Taste and add more lemon juice and salt as needed.
- To serve, spread the hummus on a serving plate or place in a bowl. Garnish with paprkia, minced parsley, pepper, olives, lemon wedges, and the reserved chickpeas. Drizzle with olive oil.