When using canned beans, look for ones with a BPA lining. I also like to choose beans packed without salt, but if they are packed in salt, just rinse them after you drain them.
1 can (15 oz) garbanzo(chickpeas), no salt, drained, (save the water)-BPA free can is best!
2 cloves garlic, peeled
3 T. tahini
½ t. sea salt
3 T. olive oil
1-2T. Fresh lemon juice
1/4 tsp ground cumin
1/4 c water (can use the garbanzo bean saved water or fresh filtered water)
¼ cup fresh chopped Italian parsley (optional but gives it a fresh flavor)
Other optional ingredients: Sun-dried tomatoes, fresh chopped basil or oregano, kalamata olives, roasted red pepper or roasted garlic
(To roast garlic, put a whole bulb of garlic drizzled with olive oil in the oven at 375 for 30-40 minutes or until soft and tender.
Squeeze 3-4 cloves of roasted garlic into hummus instead of raw garlic. It's a delicious option if you have the time).
Put all ingredients in the blender or food processor except for olive oil. Start blender then add olive oil in a steady stream throught the feed tube. Refrigerate until ready to use.
Serve with pita bread,crackers or vegetables as a dip. Also, great on sandwiches!
This is a staple in our refrigerator. It's a healthy and very versitile dip/spread to use. It's a great substitute for mayonaise on sandwiches and wraps.
It's a great way to swap out unhelathy fats for healthy fats, fiber, protein and more!
Prairie Health Companion