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
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