you may think some foods are healthy but you may not know for sure until you try making it yourself. i watched bobby flay and rachael ray make hummus before: beans, garlic, tahini and olive oil. pretty healthy, no?
last month, i tried making my own hummus. it looked really simple. the most basic version had just a few ingredients: beans – good! garlic – good! evoo – good! tahini … um? hey — what is tahini? well, turns out tahini is predominately a mixture of ground sesame and sesame oil. sesame is pretty good for you but sesame oil is high in polyunsaturated fatty acids so you shouldn’t eat too much of it. you can reduce the amount of sesame oil if you make tahini yourself but if you buy a jar of tahini or eat store-bought hummus, you may not know how much sesame oil is in it. therefore, enjoy, but don’t over do it!
as usual, with anything you eat, enjoy in moderation.
- 3 cups chick peas, cooked, or canned, drained and rinsed
- 6 cloves roasted garlic
- 2 tablespoons fresh lemon juice
- 3 tablespoons tahini
- 1/2 cup extra virgin olive oil
- sea salt and freshly ground black pepper
Place beans, garlic, lemon juice, and tahini in the bowl of a food processor and process until smooth. With the machine running, slowly add the extra virgin olive oil until emulsified. Season with sea salt and pepper, to taste.
original recipe from Throwdown with Bobby Flay: White Bean Hummus (includes recipe for Falafel, Piquillo Pepper Yogurt Sauce and Tomato Relish)
original recipe from 30 Minute Meals: Italian Hummus