Chickpeas are this week’s “Ingredient of the Week.” Chickpeas are something I always have on hand in my pantry because they are so versatile and they are an inexpensive protein source that can make any meal more filling. I am excited to share a few make-your-own hummus recipes with you this week! Hummus is an obvious way to use chickpeas, but I also recommend adding them to soups, stews, and salads to bulk them up and for extra protein!
The hummus recipes I am sharing are: carrot hummus, avocado hummus, and lemon basil hummus. Making your own hummus takes so little time, and I love that you can be sure to avoid additives, like potassium sorbate and citric acid (for preserving freshness) and have the opportunity to get creative with spices and flavor. Hummus is one of my absolute favorite snack foods because it’s deeply satisfying, filling, and guilt-free. Have fun experimenting with your own hummus recipes at home!
You might notice that my recipes do not contain tahini (sesame seed paste), which is traditionally found in all hummus recipes. I forgot to pick some up at the store before recipe testing and so I tried making them without it. Honestly, I didn't miss the tahini flavor at all and now think my hummus recipes for myself might always be tahini-free. Don’t get me wrong, I really enjoy tahini, and I oftentimes mix it with lemon juice, olive oil, and sea salt for a delicious dressing, but I personally am loving these hummus flavors without it. However, feel free to add it to yours! I recommend adding 1 tbsp of tahini to any of these hummus recipes.
Carrot Hummus
This hummus is seriously addicting. The natural sugars in carrots make this hummus slightly sweet, yet you still get the spicy, bold flavor from the cumin. Try experimenting with other spices like paprika, cayenne, coriander, and garlic.
Ingredients
1 can chickpeas, rinsed and drained
2 large carrots, peeled and roughly chopped
¼ cup of olive oil (plus more if needed)
1 tsp cumin
Salt and pepper to taste
Directions
Boil carrots in salted water until they are pierced easily with a fork (about 10 min)
Combine all ingredients in a blender or food processor until thoroughly combined
Add more liquid (olive oil, water, lemon juice) as needed and taste for seasoning
Serve with a drizzle of olive oil and sea salt
Avocado Hummus
This recipe was inspired by the avocado hummus from Farm Shop restaurant in Larkspur, CA. I love how smooth and creamy it is. I top it with a drizzle of olive oil, sea salt, and pine nuts or pistachios, depending on what I have on hand!
Ingredients
1 can chickpeas, rinsed and drained
1 avocado, skin and pit removed
Juice from 1 lemon
¼ cup of olive oil (plus more if needed)
Salt and pepper to taste
Directions:
Combine all ingredients in a blender or food processor until thoroughly combined
Add more liquid (olive oil, water, lemon juice) as needed and taste for seasoning
Lemon Basil Hummus
Whole Foods has a lemon hummus that I am obsessed with. Then I thought, why not add some extra flavor like basil and see what happens? Well, I have to say, it turned out great. The lemon and basil flavors add brightness and freshness to this dip, and it’s now going to be a new go-to for me!
Ingredients
1 can chickpeas, rinsed and drained
Juice from 2 lemons
Zest from 1 lemon
1 cup of loosely packed basil leaves
3 tbsp of olive oil (plus more if needed)
Salt and pepper to taste
Directions
Combine all ingredients in a blender or food processor until thoroughly combined
Add more liquid (olive oil, water, lemon juice) as needed and taste for seasoning
Health benefits of chickpeas:
Chickpeas are high in both protein and fiber, which helps make you feel full and satiated. This can help curb food cravings and limit unhealthy snacking.
The high fiber content helps with digestion and balancing of PH levels in our guts.
These beans are a slow releasing starchy carbohydrate, which helps control blood sugar levels.
They are rich in folate, which is important for helping the body to create new cells and for the healthy development of a baby
They are a great source of iron, phosphorus, magnesium, copper, and zinc, which are all important for bone health.
Sources and Additional Information
https://draxe.com/chickpeas-nutrition/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58
http://www.healthfitnessrevolution.com/top-10-health-benefits-chickpeas-garbanzo-beans/
https://www.organicfacts.net/health-benefits/other/chickpeas.html
