Hummus

The best simple hummus recipe to use as a spread or dip! To elevate this dip, you can top it with your favorite flavor like a spicy chili paste, garlic, or tapenade

Serves:6
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes

• Ingredients

  • 1 can chickpeas (save the liquid from the can)

  • ¼ C extra virgin olive oil

  • Juice from 1 lemon

  • 1/2 tbsp garlic powder

  • 1 tbsp tahini

• Directions

  1. Drain Chickpea liquid into a bowl

  2. Add all ingredients to a food processor.

  3. If necessary, slowly add some of the chickpea liquid until you reach a smooth consistency.

  4.  Adjust seasoning as needed and blend again.

  5.  (optional) Add your favorite seasoning. This is best after resting in the fridge for a few hours.

  6. Use as a spread on sandwiches or dip for veggies and pita

• Macro Nutrients

  • Calories: 159

  • Protein: 4g

  • Net Carbs: 8g

  • Fiber: 3g

  • Fat: 9g

    The primary protein sources in this hummus are chickpeas and tahini, both rich in plant-based protein and essential amino acids. The healthy fats come mainly from extra virgin olive oil and tahini, contributing beneficial monounsaturated fats and omega-6 fatty acids. Chickpeas provide fiber, helping with digestion and gut health.
    Read the bottom tab for how to pick the best olive oil!

• Micro Nutrients & Health Benefits

  Hair:

  Folate, found in chickpeas, is crucial for cell regeneration and oxygen transport, encouraging healthy hair growth. Copper, also present in chickpeas, plays a role in melanin production, which helps maintain natural hair color. Vitamin E from olive oil nourishes the scalp and protects hair follicles from oxidative damage.

  Skin:

  Vitamin E helps defend against UV exposure and premature aging, while manganese, present in both chickpeas and tahini, supports collagen production, improving skin elasticity. Additionally, lemon juice provides Vitamin C, which brightens the skin and aids in tissue repair.

  Overall Health Benefits:

  • Folate: Essential for brain function, reducing inflammation and supporting cell growth.

  • Manganese: Important for metabolism, bone health, liver health, forming superoxide dismutase (an antioxidant enzyme), and supporting women’s hormones

  • Copper: Supports immune function and cardiovascular health. It is an important variable for how much energy we have.

  • Vitamin E: Protects cells from oxidative damage, promoting longevity and wellness.

• The Best Oil Choice!

  Using fresh oil is one of the best ways to consume health fats and reduce inflammation! Oil that has not gone through extensive processing does have an expiration date. When an oil has gone bad, it is still edible, but has lost many of the health benefits and may result in an inflammatory response in the body. Here are some simple examples for getting the best quality exta virgin olive oil:
  

  • Fresh is best! Always check local vendors where you may be able to get oil straight from the farm.

  • Most oils have a shelf life of about 2 years. For olive oil you can look for a harvest or bottling date on the label, that is when its timeline begins.

  • The best olive oil is Extra Virgin Olive Oil (not Virgin Olive Oil or Extra Extra Virgin Olive oil)