Healthy Soda Bread with Edamame and Pea Hummus
Bread
3 1/3 cups (830 mL) 100 percent whole wheat flour
1/2 cup (125 mL) wheat germ
1/2 cup (125 mL) quick-cooking oatmeal
1/4 cup (60 mL) raw bran
1 Tbsp (15 mL) granulated sugar (or Sucanat)
1 Tbsp (15 mL) fresh rosemary, chopped
1 Tbsp (15 mL) baking powder
1 tsp (5 mL) baking soda
1 tsp (5 mL) salt
3/4 tsp (4 mL) freshly ground black pepper
1 3/4 cup (430 mL) buttermilk
1/4 cup (60 mL) extra-virgin olive oil
1 egg white, whisked
Hummus
1 1/2 cups (350 mL) shelled frozen edamame beans, thawed
1/2 cup (125 mL) frozen peas. thawed
1/4 cup (60 mL) vegetable stock or water
1/4 cup (60 mL) fresh minced flat leaf parsley
2 large cloves garlic, minced
3 Tbsp (45 mL) extra-virgin olive oil
2 Tbsp (30 mL) tahini paste
Freshly squeezed juice of 1 lemon
1/2 tsp (2 mL) sesame oil
1/2 tsp (2 mL) Dijon mustard
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) sea salt
1/4 tsp (1 mL) freshly ground black pepper
To make bread, preheat oven to 375 F (185 C). Position rack in centre of oven. Heat oil until warmed.
Combine flour, wheat germ, oatmeal, bran, sugar, rosemary, baking powder, baking soda, salt, and pepper in large bowl. Stir to blend.
Combine buttermilk and warm oil and pour over flour mixture in bowl. Stir with spatula just until flour mixture is moistened; it will appear quite dry. Transfer dough to a floured surface
and gently knead until dough comes together, about 7 turns. Do not overmix or bread will become tough during baking.
Divide dough in half and form each into a 6 in (15 cm) oval loaf. Place on ungreased baking sheet, leaving about a 5 in (12 cm) space in between. Brush with egg white and sprinkle with freshly ground black pepper. Slash the tops. Bake in preheated oven for about 45 minutes. Dough should be golden and sound hollow when lightly tapped. Cool on a rack for 30 minutes. Bread is deliciously crumbly. Slice and serve warm.
To make hummus, place edamame beans in food processor or blender fitted with a metal blade. Add remaining ingredients and pulse on and off, occasionally scraping down sides of the bowl with spatula until mixture is as smooth as you like. Add a little more oil and more salt to taste, if you wish.
Serve hummus with warm soda bread.
Makes 2 soda loaves (12 slices) and 12 servings (2 cups/500 mL) hummus.
Each serving of bread contains: 205 calories; 8 g protein; 6 g fat; (1 g saturated fat, 0 g trans fat); 33 g carbohydrates; 6 g fibre; 342 g sodium
Each serving of hummus contains: 70 calories; 2 g protein; 6 g fat (1 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 110 g sodium
source: "Whole Grains = Smart Foods", alive #331, May 2010
Healthy Soda Bread with Edamame and Pea Hummus
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
