Appetite for Health: Hummus

Experts such as the physicians at the TriHealth Digestive Institute recommend a high fiber diet for digestive health, as well as lowering the risk of heart disease and improved blood sugar levels.

The main ingredient in hummus is chickpeas, which are also known as garbanzo beans. Chickpeas are a legume that is high in fiber, protein, vitamins and minerals.  The expert physicians at TriHealth Weight Management promote protein-fiber pairings as an important strategy in maintaining a healthy weight.

Consider pairing this hummus recipe courtesy of the registered dietitians at the TriHealth Fitness & Health Pavilion with some veggies such as carrots, red peppers and cucumbers for a healthy snack!

Ingredients:

• 1 15 oz. can low sodium garbanzo beans/chickpeas
• 2-4 T. Tahini (sesame seed paste)
• 2-4 T. lemon juice
• 1-2 T. olive oil
• 1 clove garlic
• ½ tsp salt
• ¼ tsp. cumin

Directions:

1. Drain the chickpeas.  Consider keeping the liquid (aquafaba) to thin the hummus if needed or to cook with.
2. Place the drained chickpeas in a food processor (or blender) along with the olive oil, lemon juice, tahini, garlic, salt, & cumin.
3. Pulse mixture until it is fairly smooth.  If it is too thick or too dry, try adding 1-2 tablespoons from one of the following: water, reserved liquid from draining the chickpeas, or olive oil.
4. Taste the hummus & adjust the seasoning to your taste.