Hummus

Hummus

PREP: 25 minutes

COOK: 10 minutes

SERVINGS: 6

Ingredients.

Ingredients

• 1 (15 oz) can of chickpeas, drained and rinsed

• 1/4 cup fresh lemon juice and zest from the skin (about 1 large lemon)

• 1/4 cup tahini (I like the Trader Joe’s brand)

• 1 garlic clove, minced

• 2 tbsp olive oil

• 1/4 cup water, boiled

• 1 tsp cumin

• pinch of cayenne pepper

• salt

Flavor options:

• Roasted red pepper hummus: 2 whole red peppers, roasted and halved.

• Roasted carrot hummus: 3 carrots, grated. Soaked in boiled water for 5 minutes.

• Garlic hummus: 1 extra clove of garlic.

• Lemon citrus hummus: Fresh juice and lemon zest from 2 lemons.

Instructions.

1. In a blender, combine the tahini and lemon juice for 1 minute.

2. Add the olive oil, garlic, cumin, and salt and process for 30 seconds or until well blended.

3. Add half the chickpeas and blend for 1 minute. Add the remaining chickpeas and blend until thick and smooth. Add hot water to thin out hummus as needed.

4. If making a desired hummus flavor, add extra ingredients and blend until smooth.

5. Serve with pita slices, chips, crackers, or fresh vegetables.

Nutrition facts.

Chickpeas are packed with protein, carbohydrates, and fiber. It also contains folate, iron, vitamin B6, choline, and zinc to support neurodevelopment, metabolism, and growth.

Red bell peppers are rich in vitamin C. It’s also packed with vitamins A, B6, E, folate, fiber, and antioxidants.

For moms: Folate is an essential nutrient for pregnancy as it reduces the risk of neural tube defects. Iron is needed in pregnancy to make more blood to supply oxygen to the fetus and prevent deficiency anemia for mom. It’s also critical for postpartum recovery to help replenish blood stores lost from childbirth. Vitamin C in pregnancy supports the baby’s growth and improves iron absorption.

Sources: Solid Starts, Centers for Disease Control, WebMD, VeryWell, What to Expect

Kitchen tools.

Nutribullet blender

Adapted from.

Veggie Desserts: Easy Carrot Hummus (link)