If you're like me, a Detroiter with a love of whole, delicious and flavorful food, you probably love hummus. It's one of my favorites to make. Simple ingredients, quick to make and nutritious. I do get bored with the traditional chickpea hummus, though. Over the past few years I've experimented with several varieties that share the same flavor and consistency profile of hummus, with a twist. Here are a few new favorites of mine:
Sweet Potato Hummus
{Makes 4 large (1/4 c) servings}
Ingredients:
3 medium sweet potatoes (around 1 lb)
1 large garlic clove
3 tbsp tahini paste (purchase at an ethnic store for the best price!)
1 tbsp olive oil
1/2 tsp salt
1/2 tsp cumin
1/2 tsp paprika
1/2 tsp red pepper flakes (optional)
Directions:
Boil halved sweet potatoes in their skins until tender (approx 30 min or until you can stick a fork through) and then toss them directly into an ice-bath for a couple of minutes. The skins should easily peel off. Let cool. In a food process, blend potatoes with cumin, salt, paprika and red pepper. Slowly pour in tahini and olive oil. The ideal consistency is thick and creamy. Add a tiny bit of water if it is too thick. Spoon onto a plate or bowl and drizzle a few drops of olive oil and dashes of paprika. This variety has a beautiful orange color and naturally sweet with a delicious warmth from the cumin. Great with homemade pita chips or carrots.
Nutrition data:
183 calories
4 g protein
9 g fat
23 g carbohydrates
Personally, I find that understanding the nutrition behind food makes creating healthy balanced (rainbow-colored) meals more fun! This dip is very rich in beta-carotene which your body uses to produce Vitamin A. Vitamin A helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Vitamin A mostly comes from animal foods, but some plant-based foods (like sweet potatoes) supply beta-carotene, which your body then converts into Vitamin A. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage. 202 calories
11 g protein
14 g fat
12 g carbohydrates
Spicy Black Bean Hummus
Ingredients:
12 oz black beans soaked overnight and boiled (or use a can)
1 large garlic clove
Handful chopped fresh cilantro
1/2 habanero or 1 jalapeno (optional)
3 tbsp tahini paste (purchase at an ethnic store for the best price!)
1 tbsp olive oil
1/2 lemon, juiced
1/2 tsp salt
1/2 tsp cumin
1/2 tsp chili powder
Directions:
Either boil black beans and let cool (or be lazy like me and use a can). In a food process, blend black beans with garlic, cumin, salt, paprika, chili powder, jalapeno and lemon juice. Slowly pour in tahini and olive oil and add chopped cilantro last. The ideal consistency is thick and creamy. Add tablespoons of water until it gets to a creamy consistency. Spoon onto a plate or bowl and drizzle a few drops of olive oil and dashes of paprika. This is especially good on homemade tortilla chips or an assortment of colorful pepper slices. Ole!
Nutrition data:
239 calories
11 g protein
10 g fat
28 g carbohydrates
Homemade Whole Wheat Pita Chips
Making pita chips at home is super easy, and cheap! At your grocery store, an 8 oz bag of chips will run around $4. I buy bags of pita at a local middle eastern market for $1.69/lb. This means I save >75%, and can add whatever seasonings I like. WIN!
Ingredients:
1 Pack of pita (generally 8-10 loaves).
Olive oil (to drizzle)
Salt
Preheat the oven to 350. Cut pita into half and then into triangles. Arrange in a single layer on two cookie sheets. Drizzle with olive oil, sea salt and rub the pitas with your fingers to coat. You can add other seasonings like sumac , cheese or whatever you'd like. Bake for about 8-10 minutes, rotating the pan and flipping pieces halfway through. So versatile and not deep fried like a lot of pita chips at the store. :)
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