Smooth and easy on the taste buds, hummus is an excellent means to get your protein intake pumped when meat is otherwise difficult to enjoy. Wonderful as a dipping sauce for veggies and full of healthy antioxidants, hummus kicks in a volume of good nutrients.
2 Tbsp (30 mL) extra-virgin olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 cup (250 mL) frozen shelled edamame, thawed
1 cup (250 mL) frozen petite green peas, thawed
1/3 cup (80 mL) warm water
1/4 cup (60 mL) organic tahini
3 Tbsp (45 mL) extra-virgin olive oil
2 Tbsp (30 mL) miso paste
1 1/2 tsp (7 mL) ground cumin
1 tsp (5 mL) ground coriander
2 Tbsp (30 mL) fresh cilantro, finely minced
Sea salt and freshly ground black pepper
Peppery extra-virgin olive oil (optional)
Heat oil in heavy saucepan. Add onion and garlic and sauté just until soft but not browned. Add thawed edamame and gently sauté for a couple of minutes until slightly softened.
Transfer mixture to food processor fitted with a metal blade. Add thawed peas, warm water, tahini, 3 Tbsp (45 mL) olive oil, miso paste, lemon zest from 1/2 lemon, 3 Tbsp (45 mL) lemon juice, cumin, coriander, and fresh cilantro. Purée until smooth. Add salt and pepper to taste. Drizzle with peppery extra-virgin olive oil, if desired.
Serve with fresh cut vegetables and rice crisps for dipping. Also excellent as a spread on gluten-free bread with grilled chicken.
Makes 2 cups (500 mL).
Each 2 Tbsp (30 mL) serving contains: 64 calories; 2 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 60 mg sodium
source: "Fighting Cancer with Food", alive #354, April 2012
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