Oil-Free Hummus
Recipe by Danielle Lavallee
The key to making oil-free hummus is to use one can of garbanzo beans and one can of creamy white beans, such as great northern or cannellini beans. This improves the creamy texture of the hummus, and it gives more plant variety. Win-Win!
Special Equipment Needed: Food Processor or High-Speed Blender
Ingredients:
1 can garbanzo beans
1 can great northern or cannellini beans
1 clove garlic, peeled (or more to taste)
Juice of 2 large lemons (or more to taste)
3 tablespoons tahini (or more, if you like more tahini flavor)
½ tsp salt
Splash of tamari (This is optional, but it adds nice umami flavor.)
(Optional for a spicy hummus) 1 teaspoon sambal oelek OR 1 teaspoon sriracha
OR 1/4 cup of spicy peppers, such as Mama Lil’s Kick Butt Peppers www.mamalils.com/products/kick-butt-peppers-in-oil-original-12oz-6-pack
Instructions:
Place all ingredients in the bowl of a food processor and blend until smooth.
If hummus is too thick, add more lemon juice or a TBS of water at a time, until it is at your desired consistency.
Taste and adjust your seasonings.
As you can see, this recipe is totally customizable. Start with the basic blend of two different kinds of beans, and then increase or decrease the other ingredients to suit your palate.
Health Benefits:
Beans promote weight loss, lower blood pressure and cholesterol, add much needed fiber for our microbiomes, and reduce the risk of diabetes, colon cancer, and heart attack. They are the ONLY food associated with increased longevity. Shoot for ½ to 1 cup daily.
Tahini is high in phosphorous, manganese, thiamine, and calcium. It contains heart healthy fats and phytosterols, which have cancer-blocking and cholesterol-lowering effects. It has also been shown to be beneficial for arthritis and bone health.
Raw garlic has antibiotic, anti-inflammatory, and antiviral properties. It is protective against heart disease, diabetes, cancer, and it can even shorten the duration of the common cold.
This hummus is a nutritional powerhouse. Feel free to spread it on everything!
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