Hummus; a healthy food to make in bulk, put in the fridge and consume as a snack throughout the week. Add to a meal for extra fibre and essential fatty acids.
- low glycemic index
- plant based protein
- high in essential fatty acids (sesame)
- folate rich
Hummus
In general stick to the ratio of 2 tablespoons of tahini to one can/jar of chickpeas.
- 1 glass jar chickpeas beans
(buy a glass jar instead of tin to avoid aluminium) OR raw chickpeas (boil in water with bicarb before blending). Save the water. - 2 tablespoons tahini
- 3 tablespoons lemon juice
- 1 teaspoon salt
- 2 tablespoons olive oil
Additionals:
- black pepper or chilli to taste. Can also add a tea spoon of paprika or cumin. Or 2 cloves of garlic
- ADD COTTAGE CHEESE for extra protein and healthy fats.
Place all ingredients in a blender. Mix until smooth. If chunky add a cup of chickpea water to thicken.
Serve at room temperature with vegetable sticks or crackers as a snack.
Store in fridge for up to 5 days.
100g serving provides:
Calories: 237
Protein: 7.78g
Fat: 17.8g
Carbohydrates: 15g
Fiber: 5.5g
Iron: 2.54mg
Calcium: 47mg
Folate: 48mcg
Magnesium: 75mg
Potassium: 312mg
Total polyunsaturated fatty acids: 8.81g
Total monounsaturated fatty acids: 5.34g