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Hummus Chickpea Spread

Ingredients:

1 cup cooked garbanzo beans (if unsalted, add ¼ teaspoon salt. If canned, save the liquid to use in place of the water listed below.)

¼ cup tahini or toasted sesame seeds (toast in dry skillet on medium heat about 5 minutes, stirring frequently, or on a baking sheet in the oven at 300 degrees F for 10 minutes.)

3 tablespoons lemon juice

1 clove garlic or to taste

½ teaspoon salt

1/3 cup water or bean liquid

Cumin to taste, opt.

1 tablespoon organic, cold-pressed olive oil, opt.

Chopped fresh parsley or dried parsley flakes to garnish

Directions:

If you toasted sesame seeds, it would be better to blend them separately into a coarse mixture. This will help the overall texture when you blend everything together.

Blend all the ingredients until smooth excluding olive oil and parsley. Spoon into container. Drizzle olive oil on surface and sprinkle with parsley if desired.

To use as a dressing, thin slightly with two to four tablespoons of water.

Health Benefits:

Hummus is naturally nutrient dense compared to other spreads and dips.1 Chickpeas are a low-calorie protein. Because they provide both fiber and protein, they promote satiety,2 help appetite control, and stabilize the blood sugar.3 Legume rich diets also help to lower the LDL-C. Consuming chickpeas regularly has been shown to lower elevated triglycerides.4

© 2020, Wildwood Sanitarium. All rights reserved.

Disclaimer: The information in this article is educational and general in nature. Neither Wildwood Lifestyle Center, its entities, nor author intend this article as a substitute for medical diagnosis, counsel, or treatment by a qualified health professional.

Sources

  1. Wallace TC. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Dec; 8 (12): 766.
  2. Murty C. Chickpea Supplementation in an Australian Diet Affects Food Choice, Satiety and Bowel Health. Appetite.  2010 Apr; 54(2):282-8. https://pubmed.ncbi.nlm.nih.gov/19945492/
  3. Pittaway J. Chickpeas May Influence Fatty Acid and Fiber Intake in an Ad Libitum Diet, Leading to Small Improvements in Serum Lipid Profile and Glycemic Control. J Am Diet Assoc. 2008 Jun; 108(6):1009-13. https://pubmed.ncbi.nlm.nih.gov/18502235/
  4. Wallace TC. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Dec; 8 (12): 766.

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