BEETROOT HUMMUS

INGREDIENTS:

400g tin chickpeas, drained and rinsed or dried soaked overnight rinsed and drained.
300g cooked beetroot in natural juices/water, drained
1 clove garlic, crushed
pinch cayenne pepper
1 tsp cumin
freshly ground black pepper
2 tsp tahini
3 tbsp natural yogurt
juice half lemon
1 tsp chopped mint to serve
vegetable crudités, to serve

INSTRUCTION:

  1. Blend half the tin of chickpeas and all the other ingredients together until almost smooth and well combined. Roughly crush the remaining chickpeas with a fork and stir into the mixture – this adds texture to your hummus. Sprinkle over the mint and serve with vegetable crudités.

Adapted from https://www.diabetes.org.uk/guide-to-diabetes/recipes/beetroot-hummus?utm_source=facebook&utm_medium=social-media&utm_campaign=enjoy-food&utm_term=05082019&utm_content=organic

 

HUMMUS

INGREDIENTS

400g can chickpeas, rinsed and drained or dried soaked overnight drained and rinsed.
⅓ cup tahini
½ large lemon, juiced
¼ cup olive oil
1 clove garlic, crushed
¼ tsp cumin
3-4 tbsp water

INSTRUCTION

  1. Place all ingredients except the water in a food processor. Process until smooth. Add the water, one tablespoon at a time until the desired thickness is reached.

½ serve vegies in each serve of this recipe.

Variation

  • Add some avocado and chopped coriander for a Guaca-hummus

Tip

  • Portion and freeze for up to 2 months

Adapted from https://healthylunchbox.com.au/recipe/sauces-and-dips/hummus/?&utm_source=facebook&utm_medium=social&utm_campaign=nsw_hlb19july&utm_content=hummusvid&fbclid=IwAR1sGIcMG7-4aibZdxkXq4O9B7sLd7Gifc07QpXR3w_E9z5TOTDrPsztCtg

 

QUICK AND EASY HUMMUS

INGREDIENTS:
Tahini paste:

Sesame seeds 1 cup
Olive oil ¼ cup
Hummus:
Tahini paste (already prepared)
Chickpeas boiled 2 & ½ cups
Olive oil ½ cup
Garlic cloves chopped 4-5 Lemon juice 2-3 tbs
Ginger 1 tsp or to taste
Water 1-2 tbs
Garnish:
Olive oil 1 tsp
Paprika ½ tsp
Olive 1-2
INSTRUCTIONS:
1. To prepare Tahini paste, toast sesame seed in a dry fry pan for 3-4 min on a low heat until seeds are fragrant and change colour (don’t over toast them to brown) we need very light brown colour.

2. Add toasted seed in a blender and add ¼ cup olive and blend well until it becomes a creamy paste. ½ cup of Tahini paste is ready which you can keep in refrigerator in an airtight jar for a month.

3. To prepare hummus, in tahini paste add hummus ingredients gradually and blend.

4. Blend well and scrap side in between and again blend. Keep repeating until it is creamy and well mixed. Hummus is ready. Add water according to your desired consistency. We added 2 tablespoons of water.

5. Now dish out hummus, make well with a spoon and drizzle olive oil and paprika. Add 1-2 black or green olive for garnish.

6. You can refrigerate hummus in an airtight container for up to a week.

 

CAULIFLOWER HUMMUS

INGREDIENTS

  • 1 small cauliflower, cut into florets
  • 4 garlic cloves, left inside of skin
  • 2 tablespoons olive oil
  • 2 tablespoons tahini
  • 2 tablespoons additional olive oil
  • 1 tablespoon lemon juice
  • ½ teaspoon oregano
  • ½ teaspoon dried parsley
  • ½  teaspoon ginger
  • ½ teaspoon ground black pepper
  • ¼ teaspoon cumin
  • ¼ teaspoon paprika

INSTRUCTIONS

  1. Preheat oven to 400ºF200ºC.
  2. In a baking dish toss together cauliflower, whole garlic cloves and olive oil. Roast until tender, about 25 minutes. Let cool slightly.
  3. Remove roasted garlic from the skin and add to a food processor. Add cauliflower and all of the remaining ingredients and process until the hummus comes together.
  4. If desired top with a drizzle of olive oil, paprika and fresh parsley. Serve with crackers and vegetable sticks.

Adapted from https://lexiscleankitchen.com/cauliflower-hummus/?fbclid=IwAR3kNCa5NG13xxgUpI9DbpDz-dECZ1_0yKYxgNQCTipqv_V28oBruCP-3Do

 

HUMMUS

INGREDIENTS:
Tahini paste:

Sesame seeds 1 cup Olive oil ¼ cup
Hummus:
Tahini paste (already prepared)

Chickpeas boiled 2 & ½ cups

Olive oil ½ cup

Garlic cloves chopped 4-5

Lemon juice 2-3 tbs

Water 1-2 tbs
Garnish:
Olive oil 1 tsp Paprika ½ tsp Olive 1-2
INSTRUCTIONS:
1. To prepare Tahini paste, toast sesame seed in a dry pan for 3-4 min on a low heat until seeds are fragrant and change colour (don’t over toast them to brown) we need very light brown colour.

  1. Add toasted seed in a blender and add ¼ cup olive oil and blend well until it becomes a creamy paste. ½ cup of Tahini paste is ready which you can keep in refrigerator in an airtight jar for a month.
  2. To prepare the hummus, to the tahini paste add hummus ingredients gradually and blend.

Blend well and scrap side in between and again blend. Keep repeating until it is creamy and well mixed. Hummus is ready. Add water according to your desired consistency. We added 2 tablespoons of water.

  1. Now dish out hummus, make well with a spoon and drizzle olive oil and paprika. Add 1-2 black or green olive for garnish.
  2. You can refrigerate hummus in an airtight container for up to a week.

 

SATAY HUMMUS
INGREDIENTS

  • 2 x 425g can chickpeas, drained and rinsed
  • 1/2 cup Almond Milk Unsweetened
  • 2 shallots, chopped
  • 1 clove garlic
  • 3 tbs Natural Peanut Butter
  • 1 tbs lime juice
  • 1 tsp lime zest
  • 1 tsp ginger

INSTRCTIONS

  1. Place all ingredients into a blender and blend until smooth and creamy.
  2. Serve with a selection of vegetables.

Adapted from https://www.sanitarium.com.au/recipes/a-z/satay-hummus?fbclid=IwAR0erDp0XiF-INpU7nrd_iqLhpevjY4E-1xnvkTi-J-B5foTgJYLIz03U74

 

ROASTED RED PEPPER HUMMUS

INGREDIENTS

  • 1 – 16 oz/450 gms can of chickpeas (garbanzo beans) or dried soaked overnight.
  • 1/4 cup liquid from can of chickpeas
  • juice of 1 lemon
  • 2 tablespoons tahini
  • 1 garlic clove
  • 2 tablespoons olive oil
  • ginger to taste
  • 3 slices of roasted red peppers
  • Paprika and parsley for garnish
  • A large handful of chickpeas reserved for garnish

INSTRUCTIONS

  1. Drain chickpeas and set aside liquid from can along with a few chickpeas for garnish.
  2. Combine all ingredients in the food processor (except the reserved chickpea liquid). Blend for 2-3 minutes (blend longer for more creamy texture). Use the chickpea liquid that you reserved to add to the hummus and blend more if you feel you want a creamier texture.
  3. Add the roasted red peppers and pulse until the peppers are blended in and the hummus is smooth.
  4. Place in serving dish, drizzle with olive oil and garnish with paprika and parsley (optional).

Adapted from https://www.acedarspoon.com/roasted-red-pepper-hummus/?fbclid=IwAR2VvLADvNG0YbEeOAMMjT8V595d6c6PlifK8tSTMkDyDjR3S5mV6kcqnIw

 

ROASTED RED PEPPER HUMMUS

INSTRUCTIONS
1 Can garbanzo beans, cooked
1 Red pepper, large (or 2 small)
1 tbsp. Garlic, minced
1/2 Lemon (~3 tbsp. lemon juice)
Baking & Spices
1/2 tsp. ground cumin
Pinch of paprika
Ginger, to taste
Oil & Vinegars
2 tbsp. Extra virgin olive oil

INSTRUCTRIONS

  1. Preheat oven to 450F/ 240 C.
  2. Place your red pepper (whole) on a tin foil-line baking sheet.
  3. Roast for 15 minutes, before flipping sides. Roast for another 15 minutes. At this point, there should be black spots all over the red pepper. If there isn’t, roast longer.
  4. Once the red pepper has blackened, transfer into a zip-lock bag and seal. Let sit for about 15 minutes.
    This will create steam and make it easier to remove the skin. Peel the red bell pepper. Remove any seeds from the insides and slice into large chunks.
  5. In a small food processor, place roasted red peppers and the rest of your ingredients. Pulse until smooth.

 

LOW CARB CAULIFLOWER HUMMUS

INGREDIENTS

  • 3 cups raw cauliflower florets
  • 2 Tbsp water
  • 2 Tbsp olive oil
  • 1/2 tsp ginger
  • 3 whole garlic cloves
  • 1.5 Tbsp Tahini paste
  • 3 Tbsp lemon juice
  • 2 raw garlic cloves crushed (in addition to above)
  • 3 Tbsp extra virgin olive oil
  • smoked paprika and extra olive oil for serving

INSTRUCTIONS

  1. Combine the cauliflower, water, 2 Tbsp olive oil, 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes – or until softened and darkened in colour.
  2. Put the cauliflower mixture into a magic bullet, blender, or food processor and blend. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tbsp olive oil, and ginger. Blend until mostly smooth. Taste and adjust seasoning as necessary.
  3. To serve, place the hummus in a bowl and drizzle with extra virgin olive oil and a sprinkle of paprika. Use thinly sliced tart apples, celery sticks, raw radish chips, or other vegetables as dippers.

Notes

Approx. nutrition info per 1/4 cup: 141 calories, 14g fat, 3.5g net carbs, 2g protein

Adapted from https://www.ibreatheimhungry.com/low-carb-cauliflower-hummus-recipe/

 

CURRIED HUMMUS DIP

INGREDIENTS

– 1 can chickpeas, rinsed and drained
– 4 tbsp tahini
– 3 tbsp olive oil
– 2-3 tps. curry powder from http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/

– 1 lime
– water to thin, as needed

INSTRUCTIONS

  1. Place chickpeas, tahini, olive oil, curry powder and juice of the lime in a food processor.
  2. Blend until super smooth, adding a few tablespoons of water to slightly thin the dip out as needed.
  3. Serve with your favourite veggie sticks!

 

LEMON GARLIC HUMMUS
INGREDIENTS

1 1/2 cup olive oil
4 cup rinsed, drained, soaked chickpeas
6 tablespoon lemon juice
4 teaspoon minced garlic

INSTRUCTIONS

Put chickpeas, lemon juice, garlic, oil in a food processor. Cover and process until you get the desired smooth texture. Transfer in a serving bowl.

 

HUMMUS

INGREDIENTS

400 gm chickpeas
1/4 teaspoon paprika powder
3 tablespoon lemon juice
1 clove garlic
2 teaspoon cumin
1/4 cup virgin olive oil
1 leaf cilantro
INSTRUCTIONS
In a saucepan boil chickpea on medium heat.

When soft drain the water.

Blend the chickpeas, garlic along with the olive oil, lemon juice and cumin until smooth in a blender to attain a puree.

Transfer this mixture to a bowl and let the hummus cool in the refrigerator. Garnish by sprinkling paprika and adding a cilantro leaf. Serve cold or as a dip.

 

NUT HUMMUS
INGREDIENTS

2 tablespoon nut butter (homemade if possible with peanuts or tree nuts)
500 gm chickpeas cooked and drained
100 gm silken tofu
1 1/2 tablespoon extra-virgin olive oil
2 cloves garlic
1/4 cup lemon juice

INSTRUCTIONS

Chop the garlic cloves into small pieces on a clean chopping board and keep them aside until needed again.

Using a mortar and pestle, add chickpeas followed by garlic, lemon juice, olive oil, tofu, nut butter and garlic. Grind the ingredients into a paste of thick consistency.

Transfer the mixture in to a serving bowl. Serve fresh!

 

HUMMUS
INGREDIENTS

1 can garbanzo (chick peas) beans, drained
1 clove garlic
1 teaspoon olive oil
1 tablespoon lemon juice

INSTRUCTIONS

  1. Combine ingredients and puree in food processor or blender. Keep chilled. Serve with veggie sticks (celery, carrots, cucumber slices, etc.)

Adapted from https://diabetickitchen.com/eating-healthy-on-a-food-stamp-budget/

 

PEA HUMMUS

INGREDIENTS

  • ½ cup (120g) rinsed, drained canned salt-reduced chickpeas (garbanzo beans) or dried soaked overnight drained and rinsed,
  • ½ cup (60g) frozen peas, thawed or fresh is possible
  • 1 green onion (scallion), sliced thinly
  • ¼ cup loosely packed fresh mint leaves
  • 1 tablespoon lemon juice
  • 2 teaspoons tahini
  • 1 small clove garlic, crushed
  • ½ teaspoon ground cumin
  • ½ teaspoon boiling water

INSRUCTIONS

  1. Process chickpeas, peas, onion, mint, juice, tahini, garlic and cumin with the boiling water until smooth. Season with pepper.

Adapted from http://diabetesnsw.com.au/recipe/pea-hummus-smashed-toast/

 

beetroot

BEETROOT HUMMUS

Serves: 6

Preparation Time: 5 min

Cooking Time: 15min

INGREDIENTS:
2 beetroot, trimmed, washed and halved
1 ½ cup chickpeas, soaked overnight, drained and rinsed
3 tablespoons tahini paste
2 cloves garlic
3 tablespoons lemon juice
2 tablespoons water
3 drops Tobasco sauce (optional)

INSTRUCTIONS:

  1. Microwave beetroot on HIGH for 10-15 minutes or until tender. Slip the beets out of their skin and roughly chop.
  2. Cook the chickpeas by placing them in boiling water for 10 minutes or until tender’
  3. Place the beetroot and all other ingredients in a food processor and process until smooth.
  4. Serve as a dip with fresh vegetables.

Adapted from, www.sanitarium.com.au/recipes.

 

PARMESAN SPINACH DIP

Avocado Hummus AND FRESH TOMATILLO SALSO VERDE

Ingredients

For the Avocado Hummus

  • 2 garlic cloves
  • 15-oz can chickpeas, drained (or 1 1/2 cup cooked chickpeas drained and rinsed)
  • 1 1/2 medium ripe avocado, roughly chopped
  • 2 tbsp Greek Yogurt (omit if vegan)
  • 3 tbsp tahini
  • 1/4 tsp ground cumin
  • 1/2 lime, juice of
  • Water
  • 1/4 tsp cayenne pepper for garnish

For the Fresh Tomattillo Salsa Verde

  • 5 large tomatillos (Mexican husk tomato), cleaned and halved
  • 1 packed cup fresh chopped cilantro leaves (coriander)
  • 1/2 cup chopped red onions
  • 1 garlic clove
  • 1/2 jalapeno pepper, seeded if desired
  • ginger and pepper
  • 1/2 large lime, juice of
  • 1 tbsp olive oil

Instructions

  1. In a large food processor, combine the hummus ingredients of garlic, chickpeas, avocados, Greek yogurt, tahini, cumin and lime juice. Blend until the hummus mixture is smooth. Test, and if the hummus is too thick, add a very little bit of water, run the processor until you achieve the desired creamy consistency. Transfer the avocado hummus to a serving bowl; garnish with cayenne pepper; cover and refrigerate for a few minutes. Clean the food processor.
  2. Clean and dried food processor, combine the salsa ingredients of tomatillos, cilantro, garlic, onions, jalapeno, ginger, pepper and lime juice. Run the processor for about 40 seconds. Check, and if needed, blend for a few more seconds until you achieve the desired consistency.
  3. Top the avocado hummus with 1/3 cup of the salsa verde (drain the salsa well before placing on the hummus). Transfer the remaining salsa to another bowl. Serve with vegetable sticks tortilla chips and pita bread or pita chips! Enjoy.

 

Adapted from https://www.themediterraneandish.com/avocado-hummus-and-fresh-tomattillo-salsa-verde/

 

 

Low Carb Hummus

LOW CARB HUMMUS

Ingredients

  • 4 cups peeled & chopped raw zucchini
  • 3/4 cups tahini (sesame paste)
  • 1/2 cup fresh lemon juice
  • 1/4 cup olive oil
  • 4 cloves of garlic, peeled
  • 1 Tbsp. ground cumin

Instructions

  1. Combine all ingredients in a blender and puree until thick and smooth.
  2. Taste and adjust seasonings to your preference.
  3. Pour into a shallow bowl and garnish with parsley, paprika and a drizzle of olive oil if desired. Enjoy!

 

Low Carb Cauliflower Hummus Recipe

Ingredients

  • 3 cups raw cauliflower florets
  • 2 Tbsp. water
  • 2 Tbsp. olive oil
  • 1/2 tsp ginger
  • 3 whole garlic cloves
  • 5 Tbsp. Tahini paste
  • 3 Tbsp. lemon juice
  • 2 raw garlic cloves, crushed (in addition to above)
  • 3 Tbsp. extra virgin olive oil
  • smoked paprika and extra olive oil for serving

Instructions

  1. Combine the cauliflower, water, 2 Tbsp. avocado or olive oil, 1/2 tsp kosher ginger, and 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes – or until softened and darkened in color.
  2. Put the cauliflower mixture into a magic bullet, blender, or food processor and blend. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tbsp.. olive oil, and 3/4 tsp kosher ginger. Blend until mostly smooth. Taste and adjust seasoning as necessary.
  3. To serve, place the hummus in a bowl and drizzle with extra virgin olive oil and a sprinkle of paprika. Use thinly sliced tart apples, celery sticks, raw radish chips, or other vegges to dip with.

Adapted from https://www.ibreatheimhungry.com/2015/05/low-carb-cauliflower-hummus-recipe.html

 

Low Carb Zucchini Hummus

Ingredients

220 g Zucchini (approx.. 1 cup chopped or 1/2 lb)
1 tbsp. Olive Oil
1 clove Garlic, peeled
3 tbsp. Lemon Juice
2 tbsp. + 1 tsp Bell Plantation PB2
1/2 tsp ground Cumin
1 large Hard Boiled Egg

Directions

Thickly slice the zucchini and microwave for about 2 minutes to soften enough that you can mash it.

With a paper towel and something hard like the bottom of a measuring cup, mash the zucchini to remove excess water.

Combine all ingredients in food processor or blender and mix well.

Serving Size: Makes 8 2 tbsp./1oz servings

Adapted from https://recipes.sparkpeople.com/recipe-detail.asp?recipe=3151474

 

GARLICY HUMMUS

GARLICY HUMMUS

Preparation Time: 15 mins Cooking Time: 0 mins Total Time: 15 mins Makes 0.5 cup (approx. 7 tbsp)

INGREDIENTS

  • 1/2 tsp garlic (lehsun) paste
  • 1 cup soaked and boiled kabuli chana (white chick peas)
  • 1/4 tsp green chilli paste
  • 4 tbsp low-fat curds (dahi) (Yoghurt)

For the Garnish

  • 1/2 tsp olive oil
  • 1 tsp chopped parsley
  • a pinch of chilli powder

For Serving

  • cucumber sticks
  • carrot sticks

INSTRUCTIONS

  1. Combine all the ingredients in a mixer and blend till smooth.
  2. Transfer the mixture into a serving bowl, garnish with olive oil, parsley and chilli powder.
  3. Refrigerate for at least 30 minutes and serve chilled with cucumber sticks and carrot sticks.

 

Tahini hommus

FIVE-MINUTE HUMMUS

A delicious way to enjoy the benefits of garbanzo beans is dipping raw veggies in hummus, which is very easy to make. Here is simple five-minute recipe:

  • In a food processor blend a 15 ounce can of chickpeas (rinsed), (or dried soaked overnight rinsed and drained)
  • a garlic clove,
  • 1/4 cup olive oil,
  • 2 tablespoons fresh lemon juice,
  • 2 tablespoons tahini (optional),
  • 1 teaspoon ground cumin.

Put the hummus in a bowl, drizzle with olive oil, sprinkle with 1/4 teaspoon paprika, and serve.

Adapted from http://www.informationaboutdiabetes.com/lifestyle/lifestyle/the-glucose-waistline-and-heart-benefits-of-garbanzo-beans

HUMMUS

2 cans chick peas, rinsed and drained

3/4 cup tahini

1/4 cup fresh lemon juice

4 spring onions, sliced

2 tbsp olive oil

2 large cloves garlic, minced

1/2 tsp ground cumin

1/2 tsp cayenne pepper

Multigrain flat bread cut into triangles

Combine first eight ingredients in processor until smooth. If mixture is too thick add up to 1/4 cup water.

 

winter1

RED LENTIL HOMMUS

INGEDIENTS

  • 1 cup water
  • 1/2 cup red lentils
  • 1 clove garlic (finely chopped)
  • 1 tablespoon tahini NB1
  • 1/4 of a lime (juice only)

 

INSTRUCTIONS

  1. Place water and red lentils in a medium sized saucepan and bring to the boil on high heat. Once boiling, put on low heat until the majority of water has evaporated (stirring occasionally so the lentils don’t stick to the pan). Put mixture aside in a separate bowl to let cool for a few minutes.
    2. Once cool, put the lentil mix and remaining ingredients in a blender. Pulse the blender until the desired texture is achieved. Season to taste.
    3. Serve with whole grain crackers, zucchini chips NB2 or veggies sticks.

Nutrition Information (per serve)

Energy 190 kJ (45 calories)
Total Fat 4g
Carbohydrates 0.2g
Saturated Fat 0.5g
Sugars >0.1g
Dietary Fibre 1g
Sodium 5.4mg

NB1 Tahini is used in the cuisines of the eastern Mediterranean region, from the Balkans, Caucasus and Middle East to Northern Africa. It is also widely used in Chinese and South East Asian cuisine, notably Vietnamese cuisine.

Tahini is an excellent source of calcium, manganese and the amino acid methionine.[12] Tahini is a source of healthy omega-3 and omega-6 fatty acids.[13]

 

Tahini in a jar with natural oil separation visible at the top

Tahini made from raw sesame seeds is lower in fat than tahini made from roasted seeds.[14][15]

Tahini’s relatively high levels of calcium and protein make it a useful addition to vegetarian and vegan diets, as well as to raw food diets when eaten in its unroasted form. Compared to peanut butter, tahini has higher levels of fiber and calcium and lower levels of sugar and saturated fats.[16]

https://en.wikipedia.org/wiki/Tahini

NB1 Zucchini chips can be found here http://www.findtex.com.au/diabetic-foods/spicy-popcorn/