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Snacks

Hummus

By Bettina Zumdick

 

Hummus is an excellent food. Chickpeas, the main ingredient in hummus, provide you with protein, healthy carbs, lots of fiber, b-vitamins and minerals (like calcium). Like other members of the legume family, they routinely top lists of the world's healthiest foods. Garlic, onions, tahini, olive oil, lemons, parsley, scallions are some of the best known and most studied ingredients. They are part of the Mediterranean diet. These zesty ingredients give hummus its great flavor. Enjoy!

 

2 cups cooked chickpeas (approximately 1 can organic chickpeas)

3 tablespoons plain or roasted tahini

2 cloves garlic, minced or 2 - 3 tablespoons finely grated raw onion

2 - 4 tablespoons parsley, minced

1 - 2 scallions, minced

2 tablespoons extra virgin olive oil

1/4 cup fresh squeezed lemon juice (or to taste)

1 teaspoon lemon zest

1/4 teaspoon sea salt (or to taste)

1 - 2 teaspoons umeboshi paste (or to taste)

1/4 - 1/3 cup water (fresh water or water from cooking the chickpeas)

for garnish: minced parsley and a dash of paprika (optional)

 

1. Blend all ingredients, except garnish, in a blender (or grind slowly in a mortar with a pestle - creates excellent taste and retains many more nutrients) until smooth.

2. Serve as is or as a dip for raw or blanched vegetables (like carrots, celery, cauliflower, broccoli, etc.) or with your favorite bread or wrap.

 

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