Spring Pea Hummus Spread

This spring hummus is bright in color and flavor! It’s made from a few simple ingredients and all you need to do is blend them together. Spread it on toast for an easy lunch — maybe top it with some crumbled goat cheese or crispy prosciutto too :) You can also serve this with veggies and crackers for a tasty appetizer!

Ingredients:

• 1 cup frozen peas, thawed

• 1 15 oz. can chickpeas, rinsed and drained

• 1/4 cup olive oil

• 2 tbsp lemon juice

• 1 clove of garlic, minced

• 1-2 tbsp water

• 1/4 tsp salt

Directions:

• Combine all ingredients in a blender or food processor and blend until smooth. If needed, add a few splashes of water to help create a smoother consistency.

White Bean and Almond Hummus with Cinnamon Spiced Carrots

When I was in New Zealand for my honeymoon, I went to a tapas restaurant in a town called Wanaka and we had these roasted, spiced carrots over an almond hummus. It was so delicious and I decided I needed to try my own version once we got back. And that’s exactly what I did! I find that adding a little flare to veggie dishes make them so much more exciting and delicious. Having some sort of sauce or dip always elevates the flavor and makes a dish feel special!

Ingredients

(Serves 2)

For the carrots

• 6 carrots, sliced in half lengthwise

• 1 tbsp avocado oil 

• ¼ tsp cinnamon

• ¼ tsp cumin

• ¼ tsp salt

For the white bean and almond hummus

• 1 15.5 ounce can cannellini beans (or 1 ½ cups cooked beans)

• 3 tbsp almond butter

• ¼ cup olive oil

• 1 clove garlic, roughly chopped

• ½ tsp salt and ¼ tsp pepper 

• 1 tbsp water

Directions:

Served here with a lentils and cinnamon and paprika spiced cauliflower

• Preheat oven to 425 degrees

• Toss carrots with avocado oil, cinnamon, cumin, and salt. Place on a baking sheet and roast for about 45 minutes, tossing occasionally until tender and browned. 

• Meanwhile, prepare the hummus by combining beans, almond butter, olive oil, garlic, salt, pepper, and water in a food processor. Blend until smooth. Taste and adjust seasonings if needed. If too thick, add another tbsp of water.

• Spread hummus on a serving plate and place slightly cooled carrots on top. Garnish with parsley (optional)

NOTES: Other white beans, such as butter beans, will also work here! Using dried beans are a better bang for your buck. Also, canned beans can be high in sodium, so if you have the time and ability to forward-plan, I recommend using dry beans (soak them and cook them), but if you’re like me, I resort to using the canned kind most of the time! 

Health Benefits of Cannellini Beans:

• They are an inexpensive source of high-quality protein, which keeps us full and our muscles working properly. A half cup gives you about 8 grams of protein!

• White beans are an excellent source of insoluble fibre, which helps maintain a healthy digestive system. 

• Their high soluble fiber content can help provide you with stable energy levels throughout the day and also helps to remove toxins from our bodies.

• Cannellini beans are rich in magnesium, which aids in optimizing blood flow and keeping arteries healthy

• They help maintain healthy blood sugar levels, which is important in preventing diabetes

Sources and additional reading:

• https://www.stylecraze.com/articles/health-benefits-of-cannellini-beans/

• https://www.naturalfoodseries.com/11-benefits-cannellini-beans/

• https:/draxe.com/nutrition/cannellini-beans/

Beet Hummus

I went to Tartine the other day for lunch and was obsessed with their beet hummus because it was a beautiful pink hue, but it also tasted delightful! I decided to go ahead and try my own version at home and here it is! It tastes great, takes 5 minutes to make, and will brighten up any crudite platter :)

Ingredients:

• 1 raw medium/large beet, peeled and diced

• 1 cup cooked chickpeas (canned is fine)

• 3 tbsp olive oil

• 2 tbsp tahini

• 2 tbsp water

• Juice from ½ lemon (about 2 tbsp)

• ½ tsp salt

Directions

• Add all ingredients to a blender or food processor and blend until smooth. Add extra salt if needed! 

• Serve with fresh vegetables, crackers, or slices of crusty bread

Homemade Hummus 3 Ways

Chickpeas are this week’s “Ingredient of the Week.” Chickpeas are something I always have on hand in my pantry because they are so versatile and they are an inexpensive protein source that can make any meal more filling. I am excited to share a few make-your-own hummus recipes with you this week! Hummus is an obvious way to use chickpeas, but I also recommend adding them to soups, stews, and salads to bulk them up and for extra protein!

The hummus recipes I am sharing are: carrot hummus, avocado hummus, and lemon basil hummus. Making your own hummus takes so little time, and I love that you can be sure to avoid additives, like potassium sorbate and citric acid (for preserving freshness) and have the opportunity to get creative with spices and flavor. Hummus is one of my absolute favorite snack foods because it’s deeply satisfying, filling, and guilt-free. Have fun experimenting with your own hummus recipes at home!

You might notice that my recipes do not contain tahini (sesame seed paste), which is traditionally found in all hummus recipes. I forgot to pick some up at the store before recipe testing and so I tried making them without it. Honestly, I didn't miss the tahini flavor at all and now think my hummus recipes for myself might always be tahini-free. Don’t get me wrong, I really enjoy tahini, and I oftentimes mix it with lemon juice, olive oil, and sea salt for a delicious dressing, but I personally am loving these hummus flavors without it. However, feel free to add it to yours! I recommend adding 1 tbsp of tahini to any of these hummus recipes.

Carrot Hummus

This hummus is seriously addicting. The natural sugars in carrots make this hummus slightly sweet, yet you still get the spicy, bold flavor from the cumin. Try experimenting with other spices like paprika, cayenne, coriander, and garlic.

Ingredients

• 1 can chickpeas, rinsed and drained

• 2 large carrots, peeled and roughly chopped

• ¼ cup of olive oil (plus more if needed)

• 1 tsp cumin

• Salt and pepper to taste

Directions

• Boil carrots in salted water until they are pierced easily with a fork (about 10 min)

• Combine all ingredients in a blender or food processor until thoroughly combined

• Add more liquid (olive oil, water, lemon juice) as needed and taste for seasoning

• Serve with a drizzle of olive oil and sea salt

Avocado Hummus

This recipe was inspired by the avocado hummus from Farm Shop restaurant in Larkspur, CA. I love how smooth and creamy it is. I top it with a drizzle of olive oil, sea salt, and pine nuts or pistachios, depending on what I have on hand!

Ingredients

• 1 can chickpeas, rinsed and drained

• 1 avocado, skin and pit removed

• Juice from 1 lemon

• ¼ cup of olive oil (plus more if needed)

• Salt and pepper to taste
  

Directions:

• Combine all ingredients in a blender or food processor until thoroughly combined

• Add more liquid (olive oil, water, lemon juice) as needed and taste for seasoning

Lemon Basil Hummus

Whole Foods has a lemon hummus that I am obsessed with. Then I thought, why not add some extra flavor like basil and see what happens? Well, I have to say, it turned out great. The lemon and basil flavors add brightness and freshness to this dip, and it’s now going to be a new go-to for me!

Ingredients

• 1 can chickpeas, rinsed and drained

• Juice from 2 lemons

• Zest from 1 lemon

• 1 cup of loosely packed basil leaves

• 3 tbsp of olive oil (plus more if needed)

• Salt and pepper to taste

Directions

• Combine all ingredients in a blender or food processor until thoroughly combined

• Add more liquid (olive oil, water, lemon juice) as needed and taste for seasoning

Health benefits of chickpeas:

• Chickpeas are high in both protein and fiber, which helps make you feel full and satiated. This can help curb food cravings and limit unhealthy snacking.

• The high fiber content helps with digestion and balancing of PH levels in our guts.

• These beans are a slow releasing starchy carbohydrate, which helps control blood sugar levels.

• They are rich in folate, which is important for helping the body to create new cells and for the healthy development of a baby

• They are a great source of iron, phosphorus, magnesium, copper, and zinc, which are all important for bone health.

Sources and Additional Information

https://draxe.com/chickpeas-nutrition/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58

http://www.healthfitnessrevolution.com/top-10-health-benefits-chickpeas-garbanzo-beans/

https://www.organicfacts.net/health-benefits/other/chickpeas.html