Photo courtesy of Foodie Crush
Welcome to 30 Days on a Mediterranean Diet, our new blog series! It’s no secret that eating the Mediterranean way helps with heart health and weight loss. But fast-paced modern living makes it hard to stick to any diet, which is why each 30 Days on a Mediterranean Diet post will feature a healthy Mediterranean recipe.
When it comes to bean dips, it’s safe to say that hummus reigns supreme. As a staple in both the ancient and modern Mediterranean diet, hummus has remained a nutritious, easily-prepared dish across generations. Chickpeas – the central ingredient – are packed with protein, fiber, manganese and folate.* And like all my favorite foods, this healthy snack doubles as a delish side or appetizer.
Grab a veggie stick and dig in!
From Foodie Crush
Makes 2 cups
1 15-ounce can garbanzo beans, rinsed and drained
2 tablespoons tahini
¼ cup extra virgin olive oil
Juice of 1 lemon
2 cloves garlic, chopped
2-3 roasted red bell peppers, jarred or fresh
1 teaspoon chopped chipotle pepper in adobo sauce (optional)
Pinch of cayenne pepper
Pinch of kosher salt
Prep & Cook
- Combine the garbanzo beans and tahini in the bowl of a food processor and process for 3-4 minutes or until super smooth.
- Add the extra virgin olive oil, lemon juice and garlic, red bell peppers, chipotle pepper in adobo sauce, pinch of cayenne pepper and a pinch of kosher salt. Process for 1-2 more minutes or until smooth. Be sure to scrape the bottom of the processor and the sides so that all ingredients are well combined.
- Add more kosher salt and cayenne pepper to taste. If the hummus is too thick, add more olive oil 1 teaspoon at a time.
By: Laurentia Guesman,
*Tremblay, Sylvie. Nutrients & Benefits of Chickpeas and Garbanzo Beans. SF Gate.