What is Hummus?
It is a Middle Easter food that traditionally is a dip or spread made from cooked, mashed chickpeas,blended with tahini, olive oil, lemon juice, salt and garlic. (Hummus).
How is it good for you?
Hummus has 2 main ingredients, chickpeas (or some kind of legume (beans)) and tahini. Tahini is toasted sesame paste. The reason for this ingredient is to make the hummus a “complete protein”. Legumes by themselves are an “incomplete protein” but with the combination of both the tahini and legumes, it makes a “complete protein”. Other ingredients that together make a “complete protein” are beans and rice; or peanut butter with wheat toast.
Herbed Lima Bean Hummus
Author: UCSD Medical Center; adjusted Brenna Bowers
Makes: about 2 cups of hummus
2 (10 ounce) packages frozen lima beans
1 large onion, chopped
5 cloves fresh garlic, smashed
1 teaspoons salt
¼ cup chopped fresh cilantro
¼ cup chopped fresh flat leaf parsley
2 Tablespoons fresh dill
2 Tablespoons fresh mint
1 teaspoon cumin
¼ teaspoon cayenne pepper
3 Tablespoons fresh lemon juice
4 Tablespoons olive oil
2 Tablespoons Tahini (optional) (Tip 1)
Dash of salt and pepper
In a medium saucepan, add 2 Tablespoons of olive oil, onion, garlic and salt. Sauté this mixture for about 2 minutes (stirring once in a while) and then add the lima beans. Cook, covered with a lid, for about 8 minutes.
Transfer the bean mixture into a food processors (or blender). Add all the rest of the ingredients and puree until it is smooth.
Chill for 2 hours or more and serve with pita bread or chips!