I can’t think of a better way to get some fiber into your diet than with Hummus. In this post, I delve into recipe ideas and innovations, as well as the health benefits of the ingredients. Now for the most important advice …
Play with the recipe!
- try swapping out chickpeas for another legume such as cannellini beans or lentils – and to make those beans (or lentils) even more super nutritious, have a go with sprouting them using my recipe here
- try swapping out the tahini for a seed or nut butter – and make your own using my recipe here
- add in some digestion and flavour boosting herbs and spices – check out my post here for more details
- boost up the recipe with ground flaxseed – which will not only boost the fiber content but also provide valuable Omega 3 oils
- add in some colour and added nutrients – using cooked beets, turmeric or spirulina
- 1½ tablespoons tahini or seed or nut butter
- 400 ml can of Chickpeas or 1¾ CUPS cooked Chickpeas or any other bean or lentil
- ¼ to ½ CUP liquid from Chickpeas or bean or lentil
- 1 to 3 Garlic cloves mashed
- 3 to 5 tablespoons lemon juice – or juice of ½ a lemon
- ½ teaspoon salt
- ¼ to ½ teaspoon ground cumin
- 1 or 2 tbsp Olive Oil extra virgin
- 1 Small glug of roasted Sesame Oil
- ½ teaspoon turmeric
- 2 or 3 tablespoons flaxseed ground in coffee grinder
- 1 or 2 dashes cayenne pepper
Pop the Garlic, Tahini, Lemon juice, Olive Oil in a Blender and mix briefly
Add the chickpeas and liquid gradually to the blender whilst it is running along with all the rest of the ingredients except for the ground flaxseed. Taste as you go
The mixture will become thick and will need pushing down with a spoon or spatula to keep mixing in the blender - be careful!
Recipe hack - to make the mixing easier.
Add approximately 0.25 cup more chickpea liquid (or water) to make the blender mix to run smoothly.
With the blender running, add the ground flaxseed, and allow them to mix in by running the blender for an 10 extra seconds.
Quickly pour out the mix from the blender into a bowl. The fiber in the flaxseed will soak up that extra liquid and create a thicker mix (it will thicken after about 3 minutes).
Final adjustments and serving
Adjust the taste, add more flaxseeds and mix (if needed) and serve immediately (or refrigerate) garnished with some fresh coriander
Serve with some raw or lightly steamed vegetables such as bell peppers, carrots and celery to provide even more fibre and valuable nutrients!
Tahini from scratch: 2 or 3 tablespoons of sesame seeds (preferably roasted and ground in a coffee grinder). Put these into the blender and mix with the lemon, garlic and olive oil ensuring the sesame seeds become like a paste if possible. Alternatively, make your own seed or nut butter with my recipe here
Roasted Garlic – mash 2 or 3 cloves of Garlic and lightly cook in a generous glug of Olive Oil over a very, very low heat until it is fragrant and smelling sweet (about 10 minutes). Note: you’ll need to remove the pan from the heat every ½ minute or so to avoid burning it
Beans and lentils are high in beneficial fiber which helps with cholesterol control and blood sugar regulation. Beans and lentils also contain valuable amounts of the mineral Molybdenum that is needed for important liver detoxification reactions to remove sulfur preservatives (sulfites). These preservatives are present in foods such as prepared salads, dried fruit as well as wine.
Nuts and seeds (or Tahini) have valuable fiber as well as Magnesium needed for muscle relaxation and reducing blood pressure. And super nutritious Garlic
Garlic: Functional benefits: Sulphur rich – sulphur helps liver detoxification of stress hormones, environmental toxins, microbial products, drugs and food additives and heavy metals). Also helps lower blood pressure, helps lower cholesterol, anti-inflammatory, anti-cancer, immunosupportive, anti-biotic. Garlic also contains the extremely beneficial phyto-nutrient allicin
Cumin: Functional benefits: digestive aid; Anti-cancer; anti-inflammatory; anti-bacterial; anti-fungal; enhances liver’s detoxification enzymes
Turmeric: Functional benefits: Heart disease – helps lower cholesterol and prevent cholesterol oxidation (which damages blood vessels and leads to build up of plaques that lead to heart attacks and strokes); Brain protective – against Alzheimer’s and Parkinson’s diseases and multiple sclerosis; anti-oxidant activity up to 300x stronger than Vit E; Phyto-nutrient Curcumin – anti-inflammatory, anti-oxidant, anti-cancer
Flax Seed: Functional benefits: Excellent source Omega 3 ALA fatty acid and most abundant plant source of fibrous lignans that contain phyto-estrogens. Omega 3 – reduce heart disease and cancer; Fibrous Lignans – bind to estrogen receptors and interfere with cancer-promoting effects of estrogen on breast tissue; lignans also increase production of SHBG (Sex Hormone Binding Globulin) that regulates, eliminates and escorts excess estrogen from the body; lignans also bind to male hormone receptors and promote elimination of testosterone thus preventing and treating prostate cancer in men
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books