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Posted by Marsha on May 9th, 2013
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* Hummus is a great emergency food to have on hand. It freezes well either just as the individual garbonzo beans, or blended with other ingredients to make hummus.

 

Conclusion: we don't recommend hummus as a staple, but it certainly is good to have frequently. Just remember it is very high in carbohydrates but also high in dietary fiber.

 

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Hummus recipe

Ingredients:

Organic chickpeas (garbonzo beans)

Sea salt

Juice from 1/2 of a fresh lemon

2-3 tbl olive oil

2 tbl balsamic vinegar

1-2 tbl toasted sesame seeds

1-2 red peppers, cut in half and roasted


Instructions:

Chickpeas with garlic cloves (JPG)

Start with good dried garbonzo beans or chickpeas (same thing). Look for organic ones as they are only a couple of dollars for a bag. The first step is to put them into a pot and cover them with a few inches of water.

The beans will soak up the water and get a lot bigger. Check to ensure they are always covered with water. This is an important step as it starts the beans on their sprouting process. It’s the same reason why we sprout the seeds for Marsha’s Power Punch. It removes the enzyme inhibitors and phytic acid and activates the sprouting process releasing good enzymes which make the beans a lot easier to digest. In the case of the beans it really helps to stop them from being the magical fruit. You know the more you eat, the more you toot. Marsha calls this step soaking the farts out and it is a step you don’t want to bypass. Your digestive track won’t like you very much without this step.

 

Soak the beans overnight. In the morning, dump all of the water out of the pot, rinse the beans thoroughly, then fill the pot again covering the beans with 2-3 inches of water. The beans will continue to grow by soaking in the water. Now add 6-10 cloves of raw garlic and 2-3 tablespoons of sea salt.

Garbonzo beans and garlic   Adding salt to the beans

Put the pot onto the stove, bring to a good rolling boil, then cover with a tight fitting lid and turn down to simmer for 5-8 hours or until the beans are tender. Check the beans periodically, don’t add new water unless they are going to boil dry. By the time they are cooked, ideally you want just a little water left in the pot for making hummus with the beans having soaked up almost all of the water.

cooked chickpeas

Taste the beans by popping a couple in your mouth, they should be yummy just as they are. Here’s a fun treat or a great addition to your meal. Put half a cup of the cooked beans into a bowl with a dollup (tablespoon) of good butter. This healthy good tasting snack is fairly well balanced with 27 grams of carb’s which is high, but it also has 14 grams of fat and 9 grams of protein. The fat, protein and fiber will help lower the glycemic load, which is the time it takes for your body to metabolize the glucose in the beans into blood sugar. You won’t get as high of an insulin spike and your body needs the good fats and protein as found in chickpeas.

 

The beans can now be frozen for future use. Freeze them for roughly an hour on a cookie sheet then put into a freezer container. This helps them to not stick together making it easier to grab just what you need. If you are ready to make hummus, put half the beans in the freezer and use the other half to make hummus.

 

Hummus

 

Put the remaining beans or roughly 2 cups into a food processor, add juice from half a lemon, 2-3 tablespoons of olive oil, 2 tablespoons of balsamic vinegar, 1-2 tablespoons of toasted sesame seeds, and a little of the remaining water and blend together. Add 2 roasted red peppers and blend, then continue to add the leftover water until you get the consistency you like. Then garnish or flavor with almost anything. In the picture we put fresh dill and toasted sesame seeds which give it a great flavor.

Bowl of hummus  Blending roasted peppers into hummus Add roasted red peppers prior to blending

Remember the chickpeas are high in carbohydrates, so eating hummus with vegetables like celery or carrots is better than crackers which are also high in carbohydrates. The veggies add more vitamins, minerals, and fiber, which helps to slow the digestion instead of crackers which force your body to deal with more glucose.

Celery and hummus  Roasted Red Pepper Hummus

 

Category: Recipes

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