This might be at the top of the list for healthy snacks!
If you want something to snack on that is really delicious and satisfying but good for you as well, this recipe for Hummus with Roasted Garlic could be just what you’ve been looking for.
What’s so Good About Them?
Garbanzo beans (chickpeas) make healthy snacks. They’re reported to help lower cholesterol, improve blood sugar levels, and reduce our risk of heart disease. Very high in protein they’re considered a good source for folic acid, fiber, manganese, iron, copper, zinc and magnesium.
They also contain a trace mineral called molybdenum needed by the body to detoxify sulfite. (As you are probably aware, sulfites are a preservative commonly found in wines, luncheon meats and in fresh vegetables found in salad bars.)
The Economical Way to Buy Chickpeas
If you want to be economical (plus get the most health benefits) buy raw organic chick peas rather than canned and make this dish yourself. ( Stored them in an airtight container in a cool, dry, dark place they will keep up to 12 months.) It’s easy and only takes a few minutes to whip up. (I get the Shiloh Farm’s sells organic garbonzos <a/k/a chickpeas>.)
- In the summer serve as a dip with sliced carrots, cucumbers, celery, sliced red peppers and tomatoes out of your garden.
- Spread it on zwieback, melba, or organic corn chips (our favorite way).
- Spread it on a pita pocket and top with some vegetables.
About this Recipe
This is my own recipe made from trial and error, but basically all hummus recipes have about the same thing in them. Feel free to alter and test the amounts each time you make it to see what you like best. One warning before you begin: the delicate flavors don’t come through while you’re in the process of making it. It takes at least 24 hours for the lemony flavor and roasted garlic flavor to be at their best.
This recipe makes a little more than 2 cups of Hummus. (I’ve read that hummus freezes well, but I never have any leftover to try it.)
Here’s How You Fix the Dried Chick Peas:
Soak 1 cup of dry organic chick peas (garbanzos) in water that covers them plus 1 inch. Soak at least 4 hours. (I like to put mine in soak before I go to bed and cook them in the morning.)
Drain chick peas. Add enough water to have it come one or two inches above the chick peas. Bring just to a boil and reduce heat to gently simmer for about 1 1/4 hours, partially covered or until they’re done. There should still be just a little water in the pan when they’re done. (Or use a crock pot.)
If it’s not convenient to make the hummus when you get to this stage, refrigerate chick peas and make the hummus the next day. They will absorb the remaining water and that’s ok.
To Make the Hummus:
Put the cooked chickpeas in a heavy duty blender.
If chick peas have no water with them, add a tablespoon or two.(See note 1 below)
2 tablespoons of lemon at least (I use the juice from a whole lemon when I have it.)
2 – 3 tablespoons of tahini (See Note 2 below)
2 tablespoons of olive oil (See Note 3 below)
1/2 tsp of salt (See Note 4 below)
5 cloves of roasted garlic (See Note 5 below)
Process until smooth. (This takes some doing in my little blender.)
Put in dish. Cover with plastic wrap. Refrigerate and wait 24 hours for the flavors to develop more before eating if you can resist it.
Note 1 – If chick peas have absorbed all the cooking water you can add a tablespoon at a time. You can tell as you process it in the blender whether or not you need a bit more.
Note 2 – Tahini is what raises this dip/spread to a different level. It makes the taste. So get a good quality organic tahini.
Note 3 – When you first make this hummus, I suggest using the 2 tablespoons of olive oil so you can see what the consistency is going to be. Then make it with an additional tablespoon of olive oil if you want the hummus to be creamier and a bit more spreadable.
Note 4 – I try to keep salt out of everything I cook. If I put salt in this recipe at all while I am making it, it’s only 1/2 tsp. Most of the time I sprinkle with salt and stir before serving it. Really makes it taste good.
Note 5 – Bill says 5 cloves is enough garlic. If it were up to me I would probably put use 10 cloves, but then I just never seem to be able to get enough garlic. Start with 5 and see how you like it. Remember – the flavor will be stronger the next day.
There you have it! As I said, it’s probably top of the list for healthy snacks.
For certain individuals who have a history of kidney stones the high oxalate content in garbanzo beans may be a concern.
Organic gardening is easy, efficient, effective —- and it’s a lot healthier.
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