2 HUMMUS RECIPES 20 HEALTHY, CREATIVE, EASY TO PREPARE HUMMUS RECIPES KIMBERLY SCOTT Copyright 2015 HEALTHY LIVING RECIPES PUBLISHING. All rights reserved. This book is copyright protected and intended for personal use only. You may not amend, distribute, sell, use, quote, or paraphrase any part of or any content within this book without the full consent of the author, publishing company, and/or copyright owner. Making copies of these pages or any portion for any purpose other than your personal use is a violation of United States copyright laws.
3 Table of Contents 1. VERY CLASSIC HUMMUS 2. MOROCCAN HUMMUS RECIPE 3. SUN-DRIED TOMATO HUMMUS 4. HUMMUS GUACAMOLE 5. ROASTED RED PEPPER HUMMUS WITH SRIRACHA 6. ULTRA SMOOTH HUMMUS 7. HUMMUS ARTICHOKE RECIPE 8. GARLIC GINGER HUMMUS 9. BEET HUMMUS 10. HUMMUS WITH PUMPKIN PASTE 11. HUMMUS WITH BUFFALO WINGS SEASONING 12. WHITE BEAN HUMMUS WITH FRESH THYME 13. CHIPOTLE-LIME HUMMUS 14. CORIANDER HUMMUS WITH SPICY CARROT 15. SMOKY SPINACH HUMMUS 16. JAPANESE EDAMAME HUMMUS 17. CUCUMBER HUMMUS 18. HUMMUS WITH ROASTED CAULIFLOWER 19. HUMMUS LAVENDER CRUNCH 20. SAUTEED SHRIMP WITH HUMMUS CRACKERS
4 1. VERY CLASSIC HUMMUS Prep Time:2mins Cook Time:3mins Servings:4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Excellent source of protein -Excellent source of iron INGREDIENTS 8 chopped garlic cloves 8 tablespoons of tahini Juice of 4 lemons 2 cups olive oil (get the extra-virgin type!) Salt and pepper to taste 4 cups chickpeas, liquid drained DIRECTIONS 1. Puree the chickpeas, garlic, tahini and lemon juice in a blender. 2. Add the olive oil until incorporated. 3. Season the hummus with salt and pepper and scrape into a bowl. 4. Refrigerate until ready to serve or use.
5 2. MOROCCAN HUMMUS RECIPE Prep Time:3mins Cook Time:5mins Servings:4 NUTRITIONAL INFO The Good Stuff -Good for kids -Feel full faster -Excellent source of iron -Good source of protein -Excellent source of fiber INGREDIENTS 2 cloves garlic, crushed. 1 tablespoon rice malt syrup. Juice of 1 lemon. 1/4 cup olive oil 1 teaspoon ground cumin. 1 teaspoon freshly grated turmeric. 1/4 cup finely chopped coriander, plus extra to garnish. sea salt, to taste. 2 cups cooked chickpeas. DIRECTIONS 1. Process all ingredients except coriander and salt until combined and smooth 2. Stir in the coriander and add salt to taste. 3. Sprinkle with extra coriander before serving.
8 3. SUN-DRIED TOMATO HUMMUS Prep Time:15mins Cook Time:1hr Servings:4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Excellent source of protein -Good source of iron INGREDIENTS 3 tablespoons tahini paste 1/4 cup fresh lemon juice 1/2 cup olive oil 1 teaspoon salt 2 cans chickpeas, drained 1/2 cup oil-packed sun-dried tomatoes, drained 1/4 cup finely shredded fresh basil 2 tablespoons olive oil 1/8 teaspoon paprika (optional) 4 cloves garlic DIRECTIONS 1. Place garlic, salt, tahini, and lemon juice into a food processor. Process until smooth. 2. Add chickpeas and 1/2 cup olive oil; process until smooth again, scraping the sides of the bowl from time to time 3. Once the chickpea mixture is smooth, add in the sun-dried tomatoes, and pulse until they have been incorporated into the hummus. 4. Add the basil, and pulse again until mixed in. 5. Spread the hummus onto a serving dish, and make a few grooves on top. Refrigerate for at least 1 hour, drizzle with 2 tablespoons olive oil, and sprinkle with paprika before serving.
10 4. HUMMUS GUACAMOLE Prep Time:10mins Cook Time:5mins Servings:4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Good source of protein -Excellent source of fiber INGREDIENTS 1/2 avocado, coarsely chopped 1 1/2 cups fresh cilantro leaves 1/2 garlic clove, chopped 1 1/2 tablespoons extra-virgin olive oil 1/2 teaspoon fresh lemon juice Coarse salt and ground pepper Lemon wedges Tortilla chips 1/2 can chickpeas, rinsed and drained DIRECTIONS 1. In a food processor, combine cilantro, chickpeas, garlic, and avocado. Process until ingredients are finely chopped. 2. While the processor is running, slowly add olive oil gradually. Then add lemon juice, followed by water, 1 tablespoon at a time, until mixture is smooth. 3. Season with salt and pepper to taste 4. Serve alongside lemon wedges and tortilla.
12 5. ROASTED RED PEPPER HUMMUS WITH SRIRACHA Prep Time: 50mins Cook Time: 10mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Excellent source of protein -Good source of iron INGREDIENTS 1/3 cup tahini paste 1/3 cup Sriracha 2 2/3 cloves garlic 1 1/3 red peppers Juice of 1 lemon 1/4 Cup olive oil 1 1/3 Cans Chickpeas DIRECTIONS 1. Roast your own red peppers by placing them on a foil-lined sheet under a broiler for around 15 minutes, or until the skin has blackened. 2. Loosen the skin, by transferring them to a ziplock bag for another 15 minutes. The steam will cause the skins to easily peel off. 3. Combine all ingredients in a processor and pulse until the texture is smooth. Taste and adjust flavors as needed. 4. Serve with naan or pita.
14 6. ULTRA SMOOTH HUMMUS Prep Time:10mins Cook Time:1hr Servings:4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Excellent source of protein -Good source of iron INGREDIENTS ½ cup tahini paste Juice of half a lemon 2 small cloves garlic, roughly chopped ¾ teaspoon salt, or more to taste Reserved chickpea water from the can Olive oil, paprika, parsley for serving 1 can chickpeas DIRECTIONS 1. Drain the chickpeas and reserve the juice. 2. Remove the skin from the chickpeas. With the pointy side of the chickpea facing your hand, pinch the chickpeas and squeeze the skin off. 3. Place the skinned chickpea in the blender. 4. Pulse until the chickpeas are sandy looking crumbles. You may need to stop and scrape down the sides a few times. 5. Add the tahini, lemon juice, garlic, salt, and blend until smooth. 6. Slowly add in the chickpea water to the mix until the mixture is completely smooth. 7. Refrigerate the hummus for an hour or so. To serve, drizzle with olive oil, parsley, and sprinkle with paprika.
16 7. HUMMUS ARTICHOKE RECIPE Prep Time: 10mins Cook Time: 25mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Good source of protein -Good source of fiber INGREDIENTS 2 cup organic tahini 20 garlic cloves, roughly chopped 1 cup lemon juice 4 tsp fine sea salt 12 tbs extra virgin olive oil Paprika/kashmiri chili powder for garnish 48oz frozen artichoke hearts, thawed DIRECTIONS 1. Place artichokes on a baking sheet, drizzle with olive oil and bake at 350 degrees for 25mins. 2. Put the artichokes with the rest of the ingredients in a blender and puree until smooth 3. Sprinkle with paprika or kashmiri chili powder
17 8. GARLIC GINGER HUMMUS Prep Time: 5mins Cook Time: 10mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Vegan -Dairy-free -Excellent source of protein -Good source of fiber -Good source of iron INGREDIENTS 1 1/3 1-inch-long piece peeled fresh ginger 2 2/3 cups chickpeas, drained and liquid reserved 2 teaspoons soy sauce 1/3 cup butter 4 tablespoons unseasoned rice vinegar 1 1/3 garlic clove, peeled 2/3 teaspoon chili-garlic sauce 2/3 teaspoon freshly ground star anise 1/3 cup chopped fresh cilantro 1 1/3 green onion, chopped DIRECTIONS 1. Mince garlic and ginger in processor. 2. Add beans, butter, rice vinegar, reserved bean liquid,soy sauce, chili-garlic sauce, and star anise. 3. Process until coarse. 4. Add cilantro and green onion, and process until puree is incorporated. 5. Transfer to bowl and garnish with whole star anise.
19 9. BEET HUMMUS Prep Time: 10mins Cook Time: 60mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Good source of protein -Good source of fiber INGREDIENTS ¼ cup raw tahini paste ¼ cup lemon juice 1 small clove garlic, pressed ¼ teaspoon sea salt 4 medium sized beets, cooked and cubed DIRECTIONS 1. Wrap beets in aluminum foil, place on a baking sheet, and roast in oven for approximately 45 to 60 minutes. 2. Once 45 minutes are up, let beets cool for 10 minutes, and then peel and slice into 1/4-inch thick slices. 3. Place all ingredients in a food processor and pulse until smooth
20 10. HUMMUS WITH PUMPKIN PASTE Prep Time: 5mins Cook Time: 5mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Good choice for weight loss -Good for kids -Good choice for diabetes -Might reduce heart disease risk -Feel full faster -Good source of protein INGREDIENTS 2 cups pumpkin puree. 2 garlic clove, crushed. 2 teaspoons ground cumin. 2 cup cooked chickpeas. 2 tablespoon lemon juice. sea salt, to taste. DIRECTIONS 1. Dump all ingredients in a food processor and process until smooth. 2. Season with salt.
21 11. HUMMUS WITH BUFFALO WINGS SEASONING Prep Time:5mins Cook Time:5mins Servings:4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Good source of protein INGREDIENTS 2 cloves garlic 1/4 cup tahini 1/4 cup juice of lemon 2 tablespoons barbecue sauce 1 1/2 teaspoons paprika 1 tablespoon distilled white vinegar 1 1 /2 teaspoons salt 3 cups canned chickpeas, drained and rinsed, reserve1/2 cup liquid 2 to 3 tablespoons cayenne pepper hot sauce DIRECTIONS 1. Put the chickpeas, chickpea liquid, barbecue sauce, garlic, tahini, lemon juice, paprika, hot sauce, vinegar and 1 1/2 teaspoons salt in processor. 2. Puree until smooth and creamy.
22 12. WHITE BEAN HUMMUS WITH FRESH THYME Prep Time: 10mins Cook Time: 10mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Good source of protein -Might reduce heart disease risk INGREDIENTS 1 tbsp freshly squeezed lemon juice 2 tbsp tahini 1 small to medium clove garlic, finely sliced 2½ 3 tsp fresh thyme, coarsely chopped 1-2 tbsp extra-virgin olive oil ½ tsp dijon mustard 2 tbsp red wine vinegar ½ tsp sea salt ¼ cup fresh basil, coarsely chopped 1-2 tbsp water Fresh ground black pepper to taste 2 cups cooked chickpeas DIRECTIONS 1. Combine all ingredients in processor, except water, thyme, and basil. 2. Purée until smooth, gradually adding water as desired to thin dip as desired. 3. Serve with pita or naan bread.
25 13. CHIPOTLE-LIME HUMMUS Prep Time: 20mins Cook Time: 10mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Excellent source of protein -Good source of iron INGREDIENTS 2 cups cooked kidney beans 2 cups cooked chickpeas 8-9 tbsp freshly squeezed lime juice 2 tbsp tahini 2 tsp pure maple syrup 2 medium clove garlic, sliced 1 tsp sea salt 3 tsp Tabasco sauce 1/4-1/4 tsp allspice 2-4 tbsp water 2 tsp lime zest, grated 1/2 cup fresh cilantro leaves lemon rind (zest beforehand) DIRECTIONS 1. Before juicing limes, zest one lemon to collect about 1 tsp of the rind; throw away th bitter white pith. 2. Combine all ingredients in a processor except water, lime zest, and cilantro. 3. Purée until smooth, gradually adding water as desired to thin dip. 4. Add lime zest and cilantro and purée briefly to incorporate cilantro.
28 14. CORIANDER HUMMUS WITH SPICY CARROT Prep Time: 5mins Cook Time: 5mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Good source of fiber -Rich in antioxidants INGREDIENTS 2 cup carrots, chopped 4 tbsp peanut butter 6 cloves garlic 4tsp coriander 2 tsp chili flakes 8tbsp olive oil pinch of salt and pepper 2 lemons, juiced DIRECTIONS 1. Place all ingredients in a food processor and blend until smooth. 2. Refrigerate for 1 hour. Then serve.
29 15. SMOKY SPINACH HUMMUS Prep Time: 3mins Cook Time: 7mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Good source of fiber -Rich in antioxidants INGREDIENTS 1/3 can chickpeas, drained, liquid reserved 2/3 tablespoons lemon juice 1/3 cup chopped fresh spinach leaves 2/3 tablespoons sesame tahini paste 2/3 teaspoons paprika 1/3 teaspoon ground cumin 1/2 teaspoon salt 2/3 tablespoons chopped red bell pepper, if desired DIRECTIONS 1. Place chickpeas, 1/4 cup of the reserved liquid, spinach, lemon juice, tahini paste, paprika, cumin and salt in processor. 2. Process 30 seconds, taking care to scrape sides from time to time. 3. Add the reserved bean liquid. For best results, add 1 tablespoon at a time, using quick on-an-off motions, until mixture is smooth and to your desired texture consistency. 4. Garnish with bell pepper. Best served alongside chips.
31 16. JAPANESE EDAMAME HUMMUS Prep Time: 15mins Cook Time: 10mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Good choice for weight loss -Good choice for diabetes -Feel full faster -Excellent source of protein INGREDIENTS 500g bag edamame, skins removed (if thawed, rinsed and drain first. If frozen, simmer in pot of water until it is heated). 50g edamame for garnishing 4 garlic cloves 6-8 tbsp fresh lemon juice 1/2 cup tahini 4-8 tbsp water 1/4 tsp cayenne pepper (optional) 1-2 tsp sea salt to taste 1/2 tsp ground coriander seeds 1 tsp paprika DIRECTIONS 1. Mince 2 garlic cloves in processor 2. Then add edamame in and process until smooth, scraping down the side as necessary. 3. Throw in the lemon juice, tahini, water and process again until smooth. It will take a few minutes of processing before the paste becomes really smooth. 4. Add salt to taste along with cayenne pepper if desired, and ground coriander. Process again until ingredients are incorporated. 5. Scoop into a serving bowl. Garnish with paprika, freshly ground black pepper, a generous drizzle of olive oil, and reserved edamame.
33 17. CUCUMBER HUMMUS Prep Time: 5mins Cook Time: 5mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Good choice for weight loss -Good choice for diabetes -Feel full faster -Excellent source of protein INGREDIENTS 1 2/3 cloves garlic 3/4 cup cucumber, diced 2 1/3 tablespoons water ¾ teaspoon ground flax seeds 1/4 teaspoon sumac powder 12 ounces chickpeas (cooked) 3/4 tablespoon tahini 1 2/3 tablespoons lemon juice 1/3 teaspoon salt DIRECTIONS 1. Put the cucumber, water, garlic, and flax seed into a food processor and blend on high speed until it looks frothy. 2. Add the remaining ingredients (except sumac) and continue to blend on high until smooth. 3. Pour mixture into a bowl and refrigerate until chilled. 4. Sprinkle with sumac and serve.
35 18. HUMMUS WITH ROASTED CAULIFLOWER Prep Time: 10mins Cook Time: 40mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Good source of fiber -Rich in antioxidants INGREDIENTS 3/4 medium cauliflower florets 3/4 clove of garlic 1 2/3 tbsp. lemon juice 1/4 cup tahini 1 2/3 tbsp. olive oil salt and pepper to taste lemon wedge, olive oil & parsley for garnish pita bread for serving DIRECTIONS 1. Preheat your oven to 400 degrees, and prepare a baking sheet lined with oil. 2. Place cauliflower florets on baking sheet. Spray or drizzle lightly with additional oil. Roast on 300 degrees for 40 minutes, flipping florets halfway through cooking time for even roasting. 3. Remove cauliflower from oven and cool. 4. Combine cauliflower, garlic, tahini, lemon juice, olive oil, salt and pepper in processor. Process until smooth. Add water one tablespoon at a time for a thinner consistency, if desired. 5. Drizzle with olive oil and sprinkle with parsley for garnish. 6. Serve with lemon wedges and pita bread
38 19. HUMMUS LAVENDER CRUNCH Prep Time: 5mins Cook Time: 5mins Servings: 4 NUTRITIONAL INFO The Good Stuff -Feel full faster -Good source of iron -Excellent source of protein -Excellent source of fiber INGREDIENTS 2 tbsp dried lavender 2 can chickpeas 2 tbsp fresh rosemary Juice of 1 lemon 1/2 cup pecans 2 tsp salt 2 tbsp olive oil (for drizzling) DIRECTIONS 1. Mix first 5 ingredients together in food processor and blend until mixture is smooth, and ingredients have been incorporated. 2. Drizzle olive oil over the mixture and set aside in a shallow serving dish. 3. Pulse in pecans at end and sprinkle over hummus.
40 20. SAUTEED SHRIMP WITH HUMMUS CRACKERS Prep Time: 1hr Cook Time: 1hr Servings: 4 NUTRITIONAL INFO The Good Stuff -Good choice for weight loss -Good source of iron -Excellent source of protein INGREDIENTS 1/3 cup chickpea flour 1/3 cup water 1 tablespoon extra-virgin olive oil, plus more for frying 1/4 teaspoon salt 3/4 pound medium shrimp in their shells 1 teaspoon tomato paste 1 tablespoon vegetable oil 1 medium shallot, minced 1 tablespoon brandy Water (for thinning) Freshly ground pepper 2/3 can chickpeas, drained and rinsed 2 tablespoons extra-virgin olive oil Freshly ground pepper Salt DIRECTIONS 1. In a bowl, whisk the chickpea flour and water until smooth. Then whisk in1 tablespoon of olive oil and salt. Cover & leave to stand at room temperature for at least 1 hour. 2. Heat 1/2 teaspoon of olive oil in an nonstick skillet. Pour in about 1 1/2 tablespoons of the chickpea batter, tilting the skillet around to distribute the batter evenly. Cook for 2 minutes over medium heat until browned and crisp on the bottom. 3. Turn the cracker and brown the bottom, about 20 seconds. Transfer the cracker to a plate. Repeat with the remaining batter to make 5 more crackers. 4. Peel and devein half the shrimp, but reserve the shells. 5. Cut the remaining unpeeled shrimp into 1/2-inch pieces. In a medium saucepan, heat the vegetable oil until shimmering. 6. Then add the shrimp pieces and the reserved shrimp shells and cook over high heat
41 for 1 minute, stirring frequently, until it starts to brown. 7. Add the shallots and cook until fragrant, about 1 minute. Add the tomato paste and cook, stirring until shiny, for another minute. Add the brandy and boil for 1 minute. Add 2 cups of water and bring to a boil. Reduce the heat to medium low and simmer for 12 minutes. 8. Transfer the contents of the saucepan to a food processor and process until the shells are finely ground. Pass the mixture through a strainer into the saucepan. 9. Then boil the mixture for about 7 minutes over high heat until reduced to 1/2 cup. 10. In a blender, puree the chickpeas with 3 tablespoons of water until smooth. Whisk the puree into the reduced shrimp jus and season with salt. Cook over moderate heat, stirring frequently 11. In a large skillet, heat the olive oil. Add the shelled shrimp and cook over moderate heat, turning a few times, until just white throughout, about 3 minutes. Season lightly with salt and generously with pepper. 12. To serve, ladle the shrimp hummus into shallow bowls. Place the shrimp in the bowls, drizzling the peppery oil from the skillet around the shrimp. Serve with a cracker alongside the shrimp
42 Table of Contents 1. VERY CLASSIC HUMMUS 2. MOROCCAN HUMMUS RECIPE 3. SUN-DRIED TOMATO HUMMUS 4. HUMMUS GUACAMOLE 5. ROASTED RED PEPPER HUMMUS WITH SRIRACHA 6. ULTRA SMOOTH HUMMUS 7. HUMMUS ARTICHOKE RECIPE 8. GARLIC GINGER HUMMUS 9. BEET HUMMUS 10. HUMMUS WITH PUMPKIN PASTE 11. HUMMUS WITH BUFFALO WINGS SEASONING 12. WHITE BEAN HUMMUS WITH FRESH THYME 13. CHIPOTLE-LIME HUMMUS 14. CORIANDER HUMMUS WITH SPICY CARROT 15. SMOKY SPINACH HUMMUS 16. JAPANESE EDAMAME HUMMUS 17. CUCUMBER HUMMUS 18. HUMMUS WITH ROASTED CAULIFLOWER 19. HUMMUS LAVENDER CRUNCH 20. SAUTEED SHRIMP WITH HUMMUS CRACKERS
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