Sun-Dried Tomato Hummus Recipe

Hummus is a healthy high-protein spread that can be part of a nutritious meal as well as an excellent pre or post workout snack. Hummus is easy and inexpensive to make.  Once you have the main ingreidents – tahini and garbonzo beans – there’s no end to the various hummus recipes you can create by adding other ingredients.

 

Lemon Garlic Hummus (for the recipe, click on the picture).

Lemon Garlic Hummus (for the recipe, click on the picture).

Tahini

One of the key ingredients in hummus is tahini.  Tahini is a paste made from ground sesame seeds and is considered to be a superfood in the eastern Mediterranean because of its high nutritional value.  Tahini contains calcium, iron, potassium, phosphorus, and vitamins C and E.

Tahini also has Omega 3 and 6 fatty acid.  Omega 3 and 6 fatty acids are polyunsaturated fatty acids that are essential for health.  Omega fatty acids control blood clotting and build cell membranes in the brain.  New research indicates that these fatty acids have a wide range of health benefits including protection against certain cancers, heart disease and stroke.

Garbonzo Beans

The main ingredient in most hummus recipes is garbanzno beans.  Garbanzo’s are high in fiber, antioxidants, and protein.  They help you refuel after a work-out and keep you satisfied between meals.   Putting the tahini and garbonzo beans with other healthy ingredients like lemon juice, olive oil, and sun dried tomatoes makes a nutritious dip for carrots, celery, sweet peppers, and cucumbers.

One of my favorite recipes is Sun-Dried Tomato Hummus.  It’s perfect for spreading on whole-wheat crackers, pita bread, pretzels and cut up raw vegetables.

Sun-Dried Tomato Hummus

Ingredients:

  • 1 can garbano beans/chickpeas (15 oz.), drained
  • 3 tablespoons sun dried tomatoes in oil
  • 2 teaspoons parsley
  • 1 tablespoon tahini
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice

Preparation:

Combine all ingredients.
sun-dried tomoato hummus ingredients
In a food processor, blend until smooth and creamy. If too thick, add 1 tablespoon water until desired consistency.
Sun-dried tomato hummus.

Sun-dried tomato hummus.

Serve with veggies, pita chips or pretzels. Store in an airtight container. Sun dried tomato hummus can be made up to two days in advance.

Sun-dried tomato hummus with veggies.

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