Homemade Hummus with Tahini

 

This month's recipe will incorporate an underrated seed: sesame. When mashed into a paste, it's called tahini. Commonly used in Middle Eastern, Greek, North Africa, Turkey and East Asia, it's considered more exotic in the Western culture. However, with the increased popularity and mainstream acceptance of hummus into our Western diets, people have been eating tahini and not even realizing it!  

 

So What is Tahini?

Tahini, is similar to peanut butter and other nut butters. It's made by simply grinding sesame seeds into a rich paste. Because of the sesame seed's natural oil content (which is a healthy fat), it will separate and needs to be stirred often. Refrigeration is needed to keep it from going rancid.

It can be eaten on its own as a spread, or used as a dip or garnish. It's absolutely divine on bread topped with honey, dates or fruit preserves. It's most well known in the Western culture when it's mixed with ground chick peas to make hummus or with eggplant to make baba ganoush.

So What's so Nutritious about it?

   

Sesame is an especially good source of cooper, magnesium, manganese and the amino acid methionine. It's also a good source of Vitamin B1, iron, calcium and fiber. Although it's a high fat food, it is a healthy source of fat, used in moderation can help you feel more satiated and improve blood sugar levels.

Combine it with chick peas and you have a great (and delicious) source of protein and fiber. Olives and olive oil provide more Omega 3 (healthy fat). And when you add add veggies like cilantro, spinach, carrots or tomato you're adding even more nutrients as well as phytonutrients (read the blog on Phyto-nutrients to find out why they're so vital!)

 

So What's so Nutritious about it?

I don't have to tell you, that the home made version of anything just tastes better! Besides, have you ever looked at the list of ingredients in your average store bought hummus? It's packed with preservative, oils of questionable quality and they often skimp on the tahini or garlic. Do yourself a favor- try making it fresh and you'll be getting the most nutritional value and taste! 

Make it!

Prep Time 15 min

Servings 8  

Basic Ingredients:   

• 2 cans garbanzo beans   
• 1/2 cup tahini
• 1 bunch fresh cilantro (stems removed)
• juice from 1/2 a lemon
• 1/4 teaspoon chile powder (more or less to your taste)  
• 1 tablespoon olive oil
• 4 garlic cloves (more or less to your taste)
• 1 teaspoon sea salt    

Directions

Place everything, except garbanzo beans, in a blender and blend. Then start adding the garbanzo beans and continue to blend until smooth. Feel free to adjust quantities to taste and experiment with different additions like:

• 7-10 cups fresh spinach- add after the garbanzo beans
• 1 cup edamame- use less garbanzo beans to adjust ratio. Packs in extra protein!
• ½ cup Sundried tomatoes- can blend in at the end or chop and mix in
• 1 cup red pepper- blend in after garbanzo beans 
• ½ cup Olives- can blend in at the end or chop and mix in

Serve with fresh veggies or pita as a dip. Or use as a spread on hard boiled eggs or sandwiches.