Nutritious, Delicious & Resourceful!
Whether you call them garbanzo beans or chickpeas, one thing we can all agree on is how truly amazing they are. These small legumes pack quite a punch as far as nutritional benefits go and are filled with vitamins and minerals. Chickpeas can be used in a variety of ways and can be prepared and eaten either raw or cooked. Let’s take a quick look at some nutritional facts before moving on to a super easy and delicious hummus recipe!
- High in Fiber – 1 cup cooked equals 13 grams of fiber and 2 cups provides our entire daily value.
- Heart Healthy – low saturated fat and very low in cholesterol and sodium.
- Low Glycemic Index.
- High Amounts of Folate and Manganese.
- 1 cup Raw – 50% potassium, 21% calcium, 69% iron, 55% B-6 and 57% magnesium.
- Gluten Free & Vegan.
- Healthy Snacking – cut up some of your favorite veggies ahead of time to encourage healthy snacking; carrots, cucumbers, celery, peppers, etc.
- Versatile – roasted, raw, falafels, on salads, in soups, sauces, dips and more!
I began making hummus at home over ten years ago. Through the years, I have learned many different techniques and tricks that have become very useful. The biggest trick I have learned in regards to hummus is: skin your chickpeas. Although tedious, it is a total game changer. Removing the skins creates a silky smooth hummus that is incomparable. I used to follow recipes to a T and thought everything had to be precise. That may hold true for some recipes, but hummus is a very adaptable dish that can be adjusted to fit your personal taste. One of my favorite hummus recipe consists of six simple ingredients: chickpeas, garlic, lemon, cumin, water and olive oil. I no longer incorporate tahini simply because I am not a fan of the taste. Another favorite recipe of mine is Black Bean Hummus which I like to spice up with cayenne and paprika. Allow yourself the freedom to experiment when making hummus; you honestly cannot go wrong!
Simple Garlic Hummus
- 15 oz. can chickpeas – drained & rinsed and/or soaked chickpeas (personal preference)
- 2 garlic cloves crushed
- 2 tsp. cumin
- 1 T. olive oil
- Fresh lemon juice
- Water and/or reserved liquid from drained chickpeas
- Salt & Pepper
All ingredients can be placed in a blender or food processor and mixed while gradually adding the liquid until desired consistency is achieved. Voila!
Please try and use organic ingredients and spices whenever possible! Taste as you go and adjust accordingly.