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.

Ingredients:

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

Instructions:

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.



NUTRITIONAL INFORMATION:


CALORIES: 332kcal

CARBOHYDRATES: 35g

PROTEIN: 12g

FAT: 17g

SATURATED FAT: 2g

SODIUM: 159mg

POTASSIUM: 419mg

FIBER: 9g

SUGAR: 5g

VITAMIN A: 40iu

VITAMIN C: 16.6mg

CALCIUM: 84mg

IRON: 4.1mg

Homemade Tahini

Ingredients:

4 cups hulled sesame seeds

3 tablespoons extra-virgin cold-pressed olive oil

Instructions:

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):


CALORIES: 241kcal

CARBOHYDRATES: 4.4g

PROTEIN: 7.7g

FAT: 24.6g

SATURATED FAT: 3.6g

SODIUM: 17.7mg

FIBER: 4.4g

SUGAR:0.2g

Breakfast Recipes

Lunch/Dinner Recipes

Dessert Recipes


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

Jack Canfield

America's Leading Authority on Success and Personal Fulfillment Training


"You've been phenomenally successful with this work. Thank you for being committed to helping people being well, happy and healthy."

Raymond Aaron

Nation's Number #1 Success and Investment Coach


"Cheryl is a powerful healer. She can dramatically change your life!"


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