2 posts tagged chickpeas
Whether you use it as a dip for pita or veggies, a spread for sandwiches or wraps, or eat it by the spoonful (wait…is that socially acceptable?), hummus is a wonderful food. It is incredibly versatile and sooo healthy! Hummus is made primarily from chickpeas (also called garbanzo beans) and tahini, which is a sesame paste. A few other simple ingredients, plus any number of other seasonings or additions that suit you, are blended together to make this creamy Middle Eastern favorite. Here is a breakdown of what some of the common ingredients in hummus have to offer:
- Chickpeas are full of protein, fiber, and antioxidants.
- Tahini is high in protein and calcium.
- Olive oil is a good source of monounsaturated fats.
- Garlic and lemon juice contain a lot of antioxidants and can help improve the immune system.
- Hummus on a whole contains a whole slew of great things including Omega-3’s, iron, vitamin B6, and amino acids that are known to boost your mood!
Are you convinced yet? We sure are. You can buy hummus at most grocery stores, but why do that when it is so easy to make it yourself? Check out this recipe and give it a try!
- 1 15.5 oz can chickpeas
- 1 clove garlic
- 2 tbsp. tahini
- Juice of one lemon
- 1 tsp. salt
- 1 tbsp. olive oil
Combine all ingredients except olive oil in the bowl of a food processor. Blend until smooth, and then slowly drizzle in the olive oil while the processor is running. If it is too thick, add water as needed. Serve as is, or topped with chopped Kalamata olives, another drizzle of olive oil, roasted pine nuts, fresh parsley, or anything your heart desires!
Happy Tasty Tuesday! What are your lunch plans for today? We’re having a healthy, flavor packed orzo salad full of protein and fiber to get us through that mid-day energy slump. Fresh herbs and lemon juice will brighten up your day, and chickpeas and orzo, a tiny pasta that looks a bit like rice, will keep you satisfied. Feta cheese is lower in fat and calories than most other cheeses, and it increases the protein in this salad in a delicious way. Spinach, tomatoes, and artichoke hearts bring antioxidants, vitamins, and fiber to the party, with a little splash of olive oil to top it all off with a dose of omega-3’s. Make this recipe for a lovely lunch date for two, or double it to have an awesome lunch all week long. Enjoy!
Orzo Salad with Chickpeas & Artichoke Hearts
1 1/2 tsp. olive oil
1 clove garlic, crushed and peeled
1/8 tsp. salt
1 1/2 tbsp. lemon juice
1/8 tsp. pepper
1 14-oz. can artichoke hearts, drained and chopped
1 7-oz. can chickpeas, rinsed
1/3 cup crumbled feta cheese
2 tbsp. chopped fresh dill
1 1/2 tbsp. chopped fresh mint
1 large tomato, chopped
2 cups baby spinach leaves
- Bring a small saucepan of water to a boil. Cook orzo until just tender, about 9 minutes, or according to package directions. Drain and rinse under cold water until cool. Press to remove excess water. Transfer to a medium bowl and toss with oil.
- Mash garlic and salt into a paste with the back of a spoon in a medium bowl. Whisk in lemon juice and pepper. Add the cooked orzo, artichokes, chickpeas, feta, dill and mint; toss gently to combine. Add tomatoes and toss again.
- Divide spinach between 2 plates and top with the salad.