Dec 01, 2012

Classic Hummus

Four ingredients is all you need to make this tasty and nutritious dish! Hummus is one of the easiest things to make. But you will need a food processor.

Garbanzo beans are high in potassium, fiber and folate and loaded with protein. And Tahini, made from sesame seeds is in a class all its own. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals.* Sesamin has also been found to protect the liver from oxidative damage.

On with the show…

Ingredients:

  • 1 can garbanzo beans (I prefer Eden brand because they are salt and additive free)
  • Juice of 1 lemon
  • 1-2 cloves of fresh garlic (I sometimes use one clove of fresh and one clove of roasted)
  • 1/4 cup sesame tahini

Directions:

  • Drain the liquid from the beans into a cup to reserve it. And beans to food processor.
  • Add remaining ingredients and purée.
  • Add the reserved liquid from the beans, if needed, to create a nice, smooth consistency.

Helyn’s Notes: I sometimes like to add a little paprika to the mix. It gives a hint of sweetness and a nicer color to the finished dish.

Serves 2. Enjoy with fresh veggies for dipping (much healthier than bread!)

Healthy trails,

* Miyawaki T, et al. Antihypertensive effects of sesamin in humans. J Nutr Sci Vitaminol (Tokyo). (2009); Truan JS, Chen JM, Thompson LU. Comparative effects of sesame seed lignan and flaxseed lignan in reducing the growth of human breast tumors (MCF-7) at high levels of circulating estrogen in athymic mice. Nutr Cancer. (2012); Chiu HF, et al. Improvement of Liver Function in Humans Using a Mixture of Schisandra Fruit Extract and Sesamin. Phytother Res. (2012); Hsieh PF, et al. Sesamin ameliorates oxidative stress and mortality in kainic acid-induced status epilepticus by inhibition of MAPK and COX-2 activation. J Neuroinflammation. (2011)

4 responses to “Classic Hummus”

  1. I'm so excited to get this recipe! Our family loves hummus and I wondered how to make it. Thanks!

  2. Helyn says:

    You're welcome Laura. Enjoy!!

  3. Gemma says:

    Just four ingredients to make healthy hummus? Almost sounds too good to be true! Thanks for great recipe – all the way from New Zealand!

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