Homemade Hummus

In need of an appetizing and nutrient-rich snack that will give you the energy needed to last your long hours at school or work? Hummus is your answer! As a Mediterranean staple, hummus is a heart-healthy, vegan spread that can easily be incorporated into your diet. This versatile spread can be used alongside with vegetables, pita bread/chips, and may be used in place of mayonnaise in sandwiches or wraps.  Although there are many varieties of hummus spreads, each recipe is typically based off of two health-promoting nutrients: chickpeas and olive oil. Chickpeas provide excellent sources of fiber, protein, magnesium, calcium, potassium and folic acid. Olive oil is a wonderful source of monounsaturated fatty acids and polyphenols. The combination of these two ingredients alone provides the bulk of heart and health benefits your body will be thankful for. Below I provided two different hummus recipes that intrigued my taste buds. I encourage you to get creative with any hummus recipe and enjoy the unique flavors and benefits that come with it!

Avocado Cilantro Hummus

Ingredients

  • 1 16 oz. can Chickpeas (garbanzo beans)
  • 1 Avocado
  • Cilantro- small bunch (optional)
  • 1/2 Lime, squeezed
  • 2 tbsp Olive oil
  • 1/2 tsp Garlic powder
  • 1/4 tsp Salt
  • 1/4 tsp Cayenne pepper

Method

  1. Drain the chickpeas (rinse under cold water to reduce the sodium content).
  2. Slice the avocado and juice the lime.
  3. Place all ingredients in a blender/food processor and blend until mixture is smooth.
  4. If the consistency is too thick for your preference, add water.

Served with 100% whole wheat pita chips (preheat oven to 350° F, cut up pieces of pita bread into 8 wedges, mix with olive oil, sprinkle with sea salt, place on a baking sheet, and bake for about 10-15 minutes)

Nutrition Facts

Serving Size: 3 tbsp / 1.5 oz.

Calories 60; Total Fat 3.5 g Total Carbs 6 g Dietary Fiber 2 g Protein  2 g

Cilantro and Roasted Onion Hummus

Ingredients

onion roasted hummus

  • 1 can 15 oz. Garbanzo or Cannellini Beans, drained (rinse under cold water to reduce the sodium content)
  • 1 large Red onion, sliced into 8 pieces
  • 3/8 tsp Ground cumin
  • 1/8 tsp Pepper
  • 4 tbsp Cilantro and Roasted Onion extra virgin olive oil, divided (I’m sure regular extra virgin olive oil will work just as well)
  • 1 clove Garlic, chopped
  • 1 Lemon, juiced
  • 1/4 tsp Salt
  • 1 tbsp Toasted Sesame Oil
  • 1 cup Fresh Cilantro

Method

  1. Place sliced and separated red onions, drizzled with 2 tbsp Cilantro and Roasted Onion Extra Virgin Olive Oil, on a cookie sheet in a preheated to 300º F oven. Roast for one hour turning about 3 times so they roast evenly.
  2. While onions are roasting, place remaining ingredients in a food processor and pulse until just mixed. When onions are cooled, add to processor and pulse until thoroughly combined…you will see small chunks of onion- which is great!
  3. Garnish with cilantro.

Nutrition Facts

Serving Size: 3 tbsp / 1.5 oz.

Calories 70; Total Fat 4.5 g Total Carbs 5 g Dietary Fiber 2 g Protein  2 g

 

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