Hummus Yum

Hummus is a traditional Mideastern dish made from garbanzo beans (also known as chick peas or ceci in Italy). Make this in seconds using organic  canned beans as an easy starting ingredient or experiment with Bob’s Red Mill Garbanzo and Garbanzo Bean flour. Or, for those of us wanting complete grass roots control, buy dried garbanzo beans and allow to sprout for a day as described below. Then cook them before making this recipe, see below.

These Hummus recipes are both vegan, vegetarian, a great source of protein, calcium, iron and other minerals (especially selenium, copper and manganese), Phosphorous for bone health, vitamin A as β-carotene, vitamin E, small amunts of vitamin C, and a whopping 282 mcg of folate (vitamin B9) in a plant based and usable form, and even a rainblow of healthy fats in small amounts. Plus, you are adding the monounsaturated fat olive oil to this recipe.

Note: Like many dishes, this is made with beans and these are FODMAPs. Soaking dried beans overnight then cooking them helps reduce the Oligosaccharides component of FODMAPs (Fructose, Oligosaccharides, Disaccharides, Monosaccharides, And, Polyols).That said, as with many foods, go easy if you have this sort of sensitivity. Perhaps you aren’t sure; see how you feel after trying a bit.

Ingredients

1 cup dried organic garbanzo beans soaked overnight in water to cover plus 1 tablespoon lemon juice or raw apple cider vinegar (more nutritious and easier on our digestive tracts)
¼-½ cup extra-virgin olive oil or avocado oil
3-5 tablespoons lemon juice
¼ cup tahini (sesame butter) – or make your own: recipe hereNote:
2 cloves garlic, crushed
1 teaspoon ground cumin
½ teaspoon finely ground sea salt
parsley and paprika as garnish

Preparation

1. START HERE IF USING DRIED BEANS: Wash the beans in water and then place in a bowl;
2. Add lemon juice or vinegar and cover the beans with water. Soak overnight in a warm place;
3. The next day, drain the water. (note: at this point they can be cooked, however their natural enzymes are MUCH more effective if you also take the next step)
4. Cover the drained beans with a wet paper towel or plastic lid so they will not dry out, let them sit in the warm place for another day so that they begin their sprouting process.
5. Rinse the beans with additional water. Pick out anything that doesn’t look like a bean (commonly rocks, other…);
6. Place the beans and enough water to cover in a quart pan or instapot. You can also use a crock pot, it just takes longer.
7. Stove top: Brng to a boil then reduce heat Simmer on low heat for 1 hour—they will be tender. Instapot: Use the bean function and it times itself—every Instapot has a pressure release valve; let the pressure release naturally. In other words don’t release it quickly using the valve. Crock Pot: 6-8 hours on low, 3½-4 hours on low. Make sure the beans don’t dry out adding water as needed. Drain excess water. Continue through next steps.
8. START HERE WITH CANNED BEANS: Drain chickpeas and rinse. Place chick peas and remaining ingredients in blender or food processor. Add olive oil in batches, blend for 3-5 minutes on low per batch oil and until thoroughly smooth and the desired thickness.
9. Place in serving bowl, and create a shallow well in the center of the hummus.
10. Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley and paprika (optional).
11. Serve immediately with fresh, sliced cucumber, carrots, red peppers or other vegetables; or cover and refrigerate.

Hummus can be refrigerated for up to 3 days and can be kept in the freezer for up to one month. Add a little olive oil if it appears to be too dry.

Variations

Spicier hummus, add a sliced red chile or a dash of cayenne pepper. For a richer hummus add a few slices of roasted red pepper. Or experiment with other hummus flavors.

Ken’s Sun Dried Tomato Hummus, Add ⅓ cup sun dried tomatoes (stored in oil: FODMAP—please make sure no added garlic) and 2 Tablespoons chopped fresh basil. Instead of olive oil in the well when serving, use the oil the tomatoes were stored in. Be decorative, place a sprig of basil in the middle.

Roasted Red Pepper Hummus,  Add 1 8oz jar of roasted red peppers (if you can, roast your own) plus 1/2 teaspoon dried cumin after the hummus is blended. Optional and not for FODMAP sensitive, ad one clove garlic, crushed. Blend. To serve, garnish with additional diced roasted red pepper and white sesame seeds ( black also if you have them).

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