Green Hummus with Herbs

Recipe by Caitlin Self, MS, CNS, RD

Written by Dani Mortimer, BS in Integrative Health Sciences

GREEN HUMMUS WITH HERBS

Philadelphia Integrative Medicine’s nutritionist Caitlin Self has created a recipe full of anti-inflammatory goodness! Hummus is a versatile and affordable food, you can pair it with your favorite carrots, cucumbers, pita, and any other dipping delights.

In one cup of chickpeas there are 35 grams of fiber and 39 grams of protein. They also contain 69% of your daily value of Iron, 55% of Vitamin B6, and 57% of magnesium. With this dish, you can add any fresh herbs that please your palate. Herbs contain plenty of powerful phytonutrients which reduce inflammation through antioxidant activity, meaning they can protect cells from damage caused by free radicals. Personally, I love to add lotsss of garlic (also a strong anti-microbial!)

Another great addition to hummus is olive oil! It is rich in omegas and polyphenols, both effective in reducing inflammation and therefore combatting neurodegenerative disorders, cardiovascular disease, and other inflammatory-linked conditions.

Ask your nutritionist if hummus would be beneficial to incorporate into your meals!

INGREDIENTS-

  • 1 can unsalted chickpeas, drained + 1 tspn salt

  • 1/2 c fresh spinach or arugula

  • 1/2 c fresh herbs (I recommend a mixture of green onion, parsley, cilantro, basil if you have them)

  • 3 Tbsp fresh lemon juice

  • 1/4 tsp ground cumin

  • 4 Tbsp tahini (sesame seed paste/butter)

  • 4 Tbsp extra virgin olive oil (+ a little more if desired)

  • 1/2 a jalapeño (optional), chopped

  • 1 clove garlic (optional)

  • pepper and chopped herbs for garnish

INSTRUCTIONS-

  1. In a pot, add the drained chickpeas and about 1 tsp of salt. Boil and simmer over low heat for about 10-15 minutes to make the chickpeas extra soft. Drain and set aside, taking off any chickpea skins which may have detached themselves.

  2. Add the other ingredients, (except the olive oil), to a food processor (or blender) and mix until smooth. Once a paste has formed, add the olive oil and continue blending.

  3. When you think your hummus is smooth enough, blend or process for another 2-4 minutes. At this point, you can taste and adjust for other pepper, salt, or other seasonings, or add a bit more oil if it isn’t creamy enough.

  4. Pour the hummus into a bowl and garnish with olive oil and fresh herbs. Serve with your pita, vegetables, or spread on a bagel!

Check out the full story, with a breakdown of pricing and additional techniques at https://www.frugalnutrition.com/homemade-green-hummus-with-jalapeno-spinach-and-herbs/.

https://www.aboutoliveoil.org/12-surprising-health-benefits-of-olive-oil

https://www.ncbi.nlm.nih.gov/books/NBK92763/

RecipeDani MortimerPhiladelphia integrative Medicinenutrition, recipe, health, wellness, hummus, radish, integrative, functional, medicine2 Comments