Sun-dried tomato Basil Hummus
Beans are the corner stone of a healthy diet and are packed with lots of nutrients (most notably fiber and protein!) Chickpeas (or garbanzo bean) have a delicious nutlike taste and buttery texture. They not only provide us with high amounts of fiber and protein, but some key vitamins and minerals needed for our body to function optimally. I put a twist on traditional humus and perked it up with sun-dried tomatoes and basil. For the top I drizzled rich, dark balsamic which adds a sweet touch that goes perfectly with basil. This dish is very inviting and great for lunch or snack for you and friends, any time of the day.
Ingredients:
2 ¼ cups cooked chickpeas (dried, soaked and boiled or 1 can)
2 garlic cloves
5 sun-dried tomatoes (dried & soaked or from jar)
2 Tbsp tahini
5 fresh basil leaves (plus one for decoration)
¼ cup water
Juice of 1 ½ fresh lemons
Salt to taste
Pepper to taste (optional)
1-2 Tbsp of Extra-virgin olive oil to drizzle on top
1-2 Tbsp of Balsamic vinegar to drizzle on top
- Put all the ingredients in the food processor and process until smooth. Can had a little more lemon juice or water if not smoothing out.
- Place on platter and drizzle top with olive oil and balsamic and place basil on top for decoration. Serve with pita, vegetables or baguette. Excellent spread for sandwiches.
Note: If preparing dried chickpeas, they must soak overnight, then boiled until soft the following day. You could eliminate the basil and sun-dried tomatoes to make original humus or you can make additions you enjoy (ex. peanut butter instead of tahini for a sweeter spread or mint for a fresh taste).
Enjoy each bite!
Whole Food Sneak Peak:
Chick Peas
Chickpeas are a highly nutritious and very versatile legume. They are found in many Middle Eastern and Indian dishes, such as hummus, falafels and curries. Most people know chickpeas to be beige in color, but they come in a variety of colors – black, green, red and brown.
In 1 cup of chickpeas your body gets 12 g dietary fiber, 15 g of protein, vitamin B6, iron, choline, manganese (65% of your daily needs – is an enzyme activator), folate, selenium, zinc and copper (the later three mentioned are minerals that are natural antioxidants which neutralize free radicals and protect your body from damage).
Legumes are is one food that has been consistently and significantly linked to living a longer, healthier life.
The high fiber content of the chickpeas allows for slow release of sugars, preventing blood sugar levels from rising too rapidly, which makes these beans and all beans a great addition to your meal. They are particularly a good choice for individuals with insulin resistance, hypoglycemia or diabetes. Eating a diet high in legumes also has numerous positive effects on heart health (reduces blood levels of cholesterol and contributes to maintaining a healthful weight).
Chickpeas can be added to many dishes, including salads, pastas, chili, stews and soups. No matter how you eat them, they will be a super beneficial addition to your diet.
Chick Peas
Chickpeas are a highly nutritious and very versatile legume. They are found in many Middle Eastern and Indian dishes, such as hummus, falafels and curries. Most people know chickpeas to be beige in color, but they come in a variety of colors – black, green, red and brown.
In 1 cup of chickpeas your body gets 12 g dietary fiber, 15 g of protein, vitamin B6, iron, choline, manganese (65% of your daily needs – is an enzyme activator), folate, selenium, zinc and copper (the later three mentioned are minerals that are natural antioxidants which neutralize free radicals and protect your body from damage).
Legumes are is one food that has been consistently and significantly linked to living a longer, healthier life.
The high fiber content of the chickpeas allows for slow release of sugars, preventing blood sugar levels from rising too rapidly, which makes these beans and all beans a great addition to your meal. They are particularly a good choice for individuals with insulin resistance, hypoglycemia or diabetes. Eating a diet high in legumes also has numerous positive effects on heart health (reduces blood levels of cholesterol and contributes to maintaining a healthful weight).
Chickpeas can be added to many dishes, including salads, pastas, chili, stews and soups. No matter how you eat them, they will be a super beneficial addition to your diet.
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