Hummus Delight

September 28, 2011 by Barb Scala  
Filed under Bloomin in the Kitchen, What's New, snacks

Hummus made with freshly grown sprouts is a healthy variation to the traditional recipe. “Sprouts are  one of the healthiest foods you can grow in your kitchen for pennies and only a few minutes of time,”  claims Dr. Susan Smith Jones. This hummus recipe notably skips tahini and lessens the fat content, although you can add tahini for richer taste if desired.

hummus2 cups garbanzo beans (chickpeas), fresh cooked or canned (reserve the liquid) or use freshly sprouted beans
2 Tbsp. plus 1 tsp. fresh lemon juice
1–2 cloves garlic, pressed or finely minced
1/4 tsp. ground cumin
1 Tbsp. minced red onion
2 Tbsp. minced fresh parsley
1/4 tsp. sea salt
Cayenne pepper to taste
Fresh cracked pepper to taste

In a food processor, blend the chickpeas, lemon juice, garlic, and cumin with some of the reserved liquid. If you are using your own sprouted garbanzo beans for the recipes, add enough water to give it the best consistency for you. Add parsley and red onion and season with salt and pepper. Pulse briefly to mix. Keep refrigerated until ready to serve.

Variations: For black-bean hummus, add 1/2 cup black beans to the recipe when blending. For roasted-red-pepper hummus, add 1/2 cup roasted red pepper to the recipe. For roasted-garlic hummus, add 3 tablespoons roasted garlic. For roasted-onion hummus, add 1⁄3 cup roasted onion and 1 tablespoon of fresh chives, minced. For dill-roasted-yellow-pepper hummus, add 3 tablespoons fresh minced dill and 1/2 cup roasted yellow pepper. For spicy hummus, add 1 jalapeno pepper, minced, and 1⁄8 tsp. cayenne. To any of the above recipes, add ¼–½ cup tahini, if you want a richer taste and don’t mind the extra fat or calories.z


Open-Face Hummus Red Clover Sandwich

Dr. Susan’s favorite sandwich can also be a raw-foods meal by using a raw cracker or toast and the raw hummus recipe above.

2 slices of whole grain bread or toast — you can also use a large-size cracker
Hummus Delight (recipe above)
Red clover sprouts
Tomato — sliced
Red onion — sliced

Spread the hummus on the toast or cracker, add onion, tomato, and Red Clover sprouts. The order doesn’t really matter except to spread on the hummus first. You can even drizzle it with some dressing, if you like. For a variation,  add some shredded carrot, strips of sweet bell peppers, or put all of the ingredients in a pocket of whole grain pita bread. Any way you build this sandwich, it will please your taste buds.

Serves 1-2

You’ll find a variety of recipes for hummus in Dr. Susan Smith Jones’ full color recipe book Recipes for Health Bliss: Using NatureFoods & Lifestyle Choices to Rejuvenate Your Body & Life

LISTEN: Sprouting Your Way to Vitality (Dr. Susan on Bloom Talk)