Edamame and Green Pea Hummus
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 lemon
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
Edamame and Green Pea Hummus
Directions
READ THIS NEXT
SEE MORE »
Broth and Wine-Braised Cannellini Beans
Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious stand-alone dinner or as a satisfying nourish bowl. Swap your spirits Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.
Baked Prawns
With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup. Sustainable seafood When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans < and > healthy communities.
Lentil Shepherd’s Pie
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Roasted Cauliflower with Pecan Date Crumble
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.