If I was ever forced to go vegetarian, I can tell you what would be my two main sources of protein: peanut butter and hummus. Peanut butter, because it`s good on ANYTHING. And hummus, because it corresponds with my Mediterranean food obsession!
Hummus actually originated in the Middle East , but is now typically associated with Turkish and Greek cuisine. It is primarily served as a dip alongside pita bread and the main ingredients are chickpeas (garbanzo beans) and tahini (sesame seed puree). The chickpeas, of course, are the source of protein. It is thought that when served with a whole grain product (such as whole wheat pita), the proteins in the wheat help complete those from the chickpeas. However, the latest research has concluded that you don`t have to ingest two incomplete proteins to ensure that your body completes the protein. Rather, if you consume a variety of foods, you will consume ample protein.
The best kinds of hummus are those that are made fresh. Don`t get me wrong...the store-bough stuff can be good too! But this is a nutrition AND cooking blog, right? So I have to encourage making your own from scratch....
Basic Hummus
2-3 tsp minced garlic (I buy the “Old World ” brand)
¼ c olive oil (or less, depending on the consistency you want)
2 cans chickpeas, drained
1 can chickpeas, not drained
1 Tbsp lemon juice
3 tsp chili powder
2 tsp cumin
Sea salt to taste
¾-1 c tahini
Garnishes:
kalamata olives
feta cheese
parsley
Combine all ingredients in a food processor, except the garnishes. Process until a smooth consistency is reached. If too thick, add more olive oil. Garnish with olives, feta cheese, and parsley. Serve with warm pita bread.
Also try one of these add-ins when you process the ingredients:
*Roasted red peppers (can be store-bought or done in the oven)
*Artichoke hearts
*Cilantro
*Sun-dried tomatoes
No comments:
Post a Comment