Toasted Cumin Hummus

No matter what type of food lifestyle you follow (Vegan, Vegetarian, Gluten Free, Carnivore, or other) hummus is a great addition to any diet.  My husband even liked this hummus.  If you are trying to follow a more unprocessed and organic lifestyle  but also looking for inexpensive meals and snacks then this recipe fits the bill.  Dried garbanzo beans are a cheap staple to have on hand. These beans add great protein and fiber to soups and salads.

The fiber found in garbanzo beans is insoluble and can produce short chain fatty acids (SCFA) through metabolism by bacteria found in the colon.  The SCFAs provide food to your cells that line the intestinal wall which can reduce your risk of colon problems, including colon cancer.  Insoluble fiber  also helps to prevent constipation and other digestive disorders.  One cup of garbanzo beans supplies almost 1/2 of the recommended daily allowance of dietary fiber.

The protein in these beans, especially when paired with whole grains, provides a source of protein comparable to that of meat or dairy products.  One cup of garbanzo beans provides roughly 27% of your daily protein requirements.  Garbanzo beans are also a good source of manganese which plays an important role in energy production and antioxidant activity, folate which can prevent birth defects for women of childbearing age, and iron.

Tahini is an essential ingredient to any hummus.  Tahini is made from ground sesame seeds.  Tahini is rich in minerals such as phosphorus, magnesium, potassium, and iron.   It can aid in liver detoxification and is one of the best sources of calcium.  Is is also high in vitamin E and B vitamins.  It has 20% complete protein, making it higher in protein than most nuts.  The fat found in tahini is a healthy unsaturated fat.  Most tahini found in the store is hulled which means that the outer shell has been removed.  I prefer unhulled sesame tahini which is the true whole food version of tahini and has more of its nutrients intact.

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Prep Time 10 minutes

Total Time 10 minutes

Servings 4 -8

Author Sara

Ingredients

• Basic Hummus Recipe:
• 2 Cups of Garbanzo Beans Cooked (if you use canned I like these because the can is BPA free)
• 2 Tbsp Tahini paste
• 3 Tbsp Lemon Juice about 1 lemon
• 1 Clove of Garlic minced
• 1/2 Tbsp Gray Sea Salt
• 1/4 Cup Olive Oil more or less depending
• Spice Mix:
• 1 1/2 tsp Ground Cumin
• 1 1/2 tsp Ground Cinnamon
• 1 1/2 tsp Ground Turmeric
• Add Ins:
• 2 Green Onions sliced

Instructions

1. Add of the hummus ingredients except the olive oil to a food processor.
2. Process the mixture until mostly smooth.
3. While the processor is running drizzle in the olive oil (enough until the hummus is creamy).
4. In a small sauce pan add the spice mix and toast over low heat until you can smell the fragrant spices (a minute or so).
5. Add the toasted spices and sliced green onion to the hummus and process until the spices have mixed in well. (The hummus will have a yellow hue).
6. Keep in the fridge for one week.

Recipe Notes

If you prefer the more tradition hummus you can still use this recipe and just omit the spice mixture.
Hummus makes a great condiment to sandwiches or great dip for vegetables or pita bread.