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Hummus

A delicious healthy dip which is high in protein from non-animal and non-dairy sources.

Ingredients:

Serves 4.

1 ¾ cups dried chickpeas (garbanzos beans)
1 teaspoon baking soda
½ cup sesame tahini
¼ cup filtered water
¼ cup fresh lemon juice
½ teaspoon ground cumin
3-4 cloves garlic, mashed
1 tablespoon extra virgin olive oil

Nutritional Benefits:

A well balanced food source. It has enough fiber and protein so there is minimal insulin response. Also, the protein source is non-animal with minimal saturated fat.

Protein, fiber and good carbohydrate are from the chickpeas; essential fatty acids are from sesame seeds, monounsaturated fat.

Calories 536, fat 24 g, saturated fat 3g, protein 23 g, carbohydrates 63 g, cholesterol 0 mg, fiber 17 g.

Cooking Tip

Soak the chickpeas for 8 hrs. with the baking soda in cold water.

Directions:

Soak the chickpeas for 8 hrs. with the baking soda in cold water.
Bring the chickpeas to boil over high heat, reduce heat, cover and cook until soft, about 45 min. Drain, reserving a bit of the liquid.
Make the tahini sauce: Blend in a food processor or blender. Pour in tahini, cold water, lemon juice, cumin, and garlic. Measure out ½ cup of the sauce for the hummus, saving the rest.
Put the drained chickpeas in a food processor and process to a rough puree, adding a little of the cooking liquid if necessary. The mixture should not be totally smooth. Add the tahini sauce and process until just mixed.
Scrape the mixture into a bowl. Stir the olive oil.
Serve with pita bread, whole grain crackers, or carrot sticks and celery.

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