Diabetes-Friendly Recipe: Cheryl's Homemade Hummus & Tahini
Hummus is a Middle Eastern dip, spread, or savory dish made from cooked, mashed chickpeas blended with tahini, lemon juice, and garlic. The standard garnish in the Middle East includes olive oil, a few whole chickpeas, parsley, and paprika. In Middle Eastern cuisine, it is usually eaten as a dip.
30 oz canned chickpeas (garbanzo beans), drained with liquid reserved (I use two 15oz cans) OR
1 cup of dried chickpeas = 3 cups of soaked chickpeas = approx 30 ounces canned chickpeas
1/3 cup chickpea liquid, or more, as needed.
1/2 cup tahini (see my simple 2 ingredient recipe below to make your own homemade version)
1/4 cup extra virgin cold pressed olive oil
2 lemons, juiced
2 garlic cloves
1 tsp cumin
1/2 tsp Himalayan or kosher salt
Garnish with extra virgin cold pressed olive oil, paprika and fresh parsley
Add all of the ingredients into high-powered blender and secure the lid.
Remove the lid cap and insert the tamper.
Turn the blender on high for 30 seconds (or more for a creamier texture) and use the tamper to push the hummus into the blades.
Add more chickpea liquid (aquafaba), if desired, If you prefer the texture of a softer hummus.
Add the hummus to a serving plate and garnish with olive oil, paprika and fresh parsley.
SATURATED FAT: 2g
VITAMIN A: 40iu
VITAMIN C: 16.6mg
4 cups hulled sesame seeds
3 tablespoons extra-virgin cold-pressed olive oil
Over medium heat, toast the hulled sesame seeds in a pan until golden brown. Be sure to stir constantly to avoid burning the seeds, about 45 minutes.
Remove from pan onto a plate and let them cool.
Add the sesame seeds into your high-powered blender until it forms a paste, about 30 - 45 seconds.
Add the olive oil and blend for about 1 and 1/2 minutes to get the texture and consistency desired.
This makes 2 cups of tahini.
NUTRITIONAL INFORMATION (2 tbsps):
SATURATED FAT: 3.6g
Hand-Picked & Created by Cheryl
Holistic Diabetes Wellness Strategist, Dr. Holistic Medicine, 5 X International Bestselling Author, CEO, Holistic Diabetes Solutions & The Academy of Holistic Diabetes Education, and a Woman Living Vibrantly Well with Diabetes For Over 25 Years! Learn More About Cheryl Here
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