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Healthy, Humble Hummus

Garbanzo beans, or chickpeas as they are often called, are the main ingredient of hummus. They are gluten-free, eco-friendly and affordable. In addition, they provide a powerful dose of protein, fiber and phytonutrients, including antioxidants, folate, magnesium, potassium and iron. They pack a nutritious punch!


Hummus For Everyone!

Chickpea consumption can help to improve gut health, as well as protect against heart disease and diabetes. Hummus combines the benefits of chickpeas with other anti-inflammatory superfoods like extra virgin olive oil, tahini, garlic and lemon. It is a mainstay in Mediterranean, vegetarian and vegan diets.


These little nuggets have a low glycemic load and can help you to achieve a trim waistline. Chickpeas are a plant-based protein, and when combined with tahini in hummus, they form a complete protein. This means that hummus contains all nine essential amino acids that the body needs to get from diet.


Beyond its nutritional profile, I love hummus because it is easy to make and I usually have the ingredients on hand. I do prefer to serve this tasty treat with an assortment of vegetables instead of the traditional naan or crackers.


Hint: I purchase dry beans and cook them in my slow cooker with water and a little baking soda for 4 hours.


Hummus

1 can garbanzo beans, drained, liquid reserved

1 t salt

½ t pepper

1 t cumin

¼ - ½ t cayenne pepper

2 – 3 garlic cloves

1/3 c tahini

Juice of 2 lemons

¼ c Italian parsley

Place all ingredients into a food processor and pulse until smooth. Add reserved bean liquid a little at a time to achieve desired consistency. Adjust seasoning.

Serve with assorted crudité, pita chips or naan bread.

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© 2019 Dr Nancy Miggins

A special thank you to @catherineabegg.com for her amazing photos.

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