Characteristics

Hummus is a type of dip or spread that is traditionally made from chickpeas (also known as garbanzo beans) and said to originate from Egypt. Today hummus is popular throughout the middle east, as well as most other parts of the world. It is an excellent addition to an optimally healthy diet when it is homemade. It provides a rich source of protein, fiber and minerals, including iron, magnesium, copper, zinc, manganese and calcium. Being composed of whole, plant-food ingredients, it is also free of cholesterol, and a source of healthy carbohydrates, fats, phytonutrients, antioxidants and vitamins. It is a quick and easy dish to prepare that can be enjoyed by the whole family with various vegetable dishes and unrefined grain foods.

TYPE: Appetizer, Meal
PERPARATION TIME: < 10 minutes (with pre-cooked chickpeas)
SERVINGS: makes about 3 cups of hummus

  • 100% plant-based (vegan)
  • 100% whole food
  • Raw* (if using sprouted chickpeas)
  • Non-GMO (if using organic ingredients)
  • Gluten-free
  • Wheat-free
  • Corn-free
  • Soy-free
  • Oil-free
  • Peanut-free
  • Nut-free
  • No refined sugar or salt

Goodies Needed*

INGREDIENTS:

  • 2 cups Chickpeas (organic, pre-cooked from dry, or sprouted)
  • 1 cup Water (natural spring or filtered)
  • 1 large or 2 small cloves of Garlic (organic)
  • 1 Lemon - juice squeezed (organic)
  • 2 TBS Tahini Sesame Butter (organic)
  • 1 TBS Cumin (organic, ground)
  • 1/2 tsp Cayenne or Chili Pepper (organic, ground)
  • 1 tsp Unrefined Sea Salt or Himalayan Salt

Optional:

  • 1/2 - 1 tsp Black Pepper (organic)
  • 1/2 - 1 tsp Coriander Seeds (organic)
  • 1/2 - 1 tsp Mustard Seeds (organic)
  • Olives (organic)
  • Parsley, mint or another fresh herb (organic)

TOOLS:

Preparation Steps

  1. To decrease preparation time, have your cooked or sprouted chickpeas ahead of time. To prepare chickpeas for cooking, soak at least 1 or more cups of dry chickpeas in plenty of water overnight. The next day drain the water and rinse the chickpeas well. Put in fresh water, enough to more than cover the chickpeas. Cover your pot and bring to a boil, once boiling starts, reduce heat to simmer and cook for 45-60 minutes. To prepare chickpeas for sprouting, follow the instructions to sprout chickpeas from the Sprout People.

  2. Place all of your ingredients into the blender or food processor, and blend/process until the mixture is uniformly smooth.

  3. Transfer the hummus mixture into a dish, and garnish with some olive oil, and/or olives, and/or fresh herbs like parsley or mint.

Tips

  • Be sure to use dry, cooked or sprouted chickpeas, NOT canned ones. This increases their health benefits, and decreases problems associated with canned foods, such as high sodium, preservatives, toxins and nutrient degradation.
  • It is ideal to have a high powered blender, like the Vitamix, which will produce a uniformly smooth hummus consistency, where as a regular blender or food processor may not be able to fully breakdown all of the ingredients resulting in some texture.
  • Hummus can be consumed warm, or at room temperature.
  • Store the hummus in the refrigerator. It will typically keep well for up to a week.
  • Experiment with new hummus flavors, like roasted garlic, roasted red pepper, cilantro, and more.

Meal Nutritional Benefits

Chickpeas / Garbanzo Beans / Hummus

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provide minerals, especially potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Tip: Enjoy all varieties of chickpeas for more variety, including Kabuli (light-colored) and Desi (dark-colored)

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Sesame Seeds / Tahini

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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