- 1 can (15 ounce) chickpeas (garbanzo beans), drained, liquid reserved
- 1 tablespoon white wine vinegar or lemon juice
- 1 tablespoon olive oil
- 1 medium clove garlic, peeled
- 1/2 pound fresh asparagus spears, trimmed
- 1/2 pound fresh sugar snap pea pods
- 1 package (8 ounce) fresh whole mushrooms
- 1 tablespoon olive or vegetable oil
- 2 medium red bell peppers, cut into 1 1/2-inch pieces
- 7 to 8 green onions, tops trimmed
- 1/4 cup roasted red bell peppers (from 7-oz jar)
- 1/2 teaspoon seasoned salt
- 3 tablespoon tahini sauce
How to make Tahini
- 5 tablespoons toasted sesame seeds
- 2 tablespoons vegetable oil
Place sesame seeds and vegetable oil in a mini blender or food processor. Process to a smooth paste. (can also use a stick mixer to do the same process)
- Heat oven to 450 degrees Fahrenheit.
- Place the chickpeas in a food processor. Cover.
- Make quick on and off motions until smooth. Add enough reserved liquid at about 1/4 cup to create a creamy mixture. Add roasted peppers, 1 tablespoon of oil, garlic, and vinegar. Process until smooth. Mix in the tahini. Add salt if desired.
- Put into a serving bowl. Let it stand for at least 30 minutes to blend the flavors. Cover and refrigerate.
- Place vegetables in a large bowl. Coat evenly with 1 tablespoon of oil. Arrange in a 15x10x1-inch pan. Sprinkle with salt.
- Bake from 7 to 10 minutes. Serve warm vegetables with hummus as a dip.
Hummus is a popular dip made from mashed chickpeas, tahini, olive oil, garlic, and lemon juice. It is so nutritious that it has gained popularity across countries. The first time hummus was mentioned in a cookbook was in Cairo, published in the 1200s. It belongs to one of the oldest foods being traced back to the Egyptians around 7,000 years ago. Now, even Natalie Portman goes crazy for it.
Hummus contains so many nutritious bits like iron, folate, Vitamin C, and Vitamin B6. Vegetarians like it for its protein content. It is also packed with a good load of amino acid. It helps in keeping the blood sugar level in normal ranges. It is vital in creating hemoglobin, making it helpful in the distribution of the oxygen in the body. The concentration of fiber in this wonder dip makes it great for the management of cholesterol levels.
A tablespoon of hummus has 27 calories. It has 1.3 grams of fat with zero cholesterol, 3 grams of carbohydrates, and 25.95 grams of potassium. Due to its garlic content, is has antioxidants that help in the reduction of oxidative stress, fight bacterial and viral infections, and support immune infection.
Hummus has been around for so long there are so many different flavors available. There are more than
14 flavors all for your tasting pleasure. Well, the possibilities are actually endless with this dip, you can just be creative.
Ditch those slices of cheese and mayonnaise. Switch to hummus instead. They are great for bread. You can use hummus as an alternative for your favorite sandwich spread.
Although it is available in the market and comes different flavors, it is actually easy to make your own at home. All you need is a can of chickpeas, a garlic clove, extra virgin oil, tahini, salt, and lemon juice. Of course, you will need a food processor, too.