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HUMMUSRECIPES20HEALTHY,CREATIVE,EASYTOPREPAREHUMMUSRECIPES
KIMBERLYSCOTT
Copyright©2015HEALTHYLIVINGRECIPESPUBLISHING.Allrightsreserved.
Thisbookiscopyrightprotectedandintendedforpersonaluseonly.Youmaynotamend,distribute,sell,use,quote,orparaphraseanypartoforanycontentwithinthisbookwithoutthefullconsentoftheauthor,publishingcompany,and/orcopyrightowner.Makingcopiesofthesepagesoranyportionforanypurposeotherthanyour
personaluseisaviolationofUnitedStatescopyrightlaws.
TableofContents1.VERYCLASSICHUMMUS
2.MOROCCANHUMMUSRECIPE
3.SUN-DRIEDTOMATOHUMMUS
4.HUMMUSGUACAMOLE
5.ROASTEDREDPEPPERHUMMUSWITHSRIRACHA
6.ULTRASMOOTHHUMMUS
7.HUMMUSARTICHOKERECIPE
8.GARLICGINGERHUMMUS
9.BEETHUMMUS
10.HUMMUSWITHPUMPKINPASTE
11.HUMMUSWITHBUFFALOWINGSSEASONING
12.WHITEBEANHUMMUSWITHFRESHTHYME
13.CHIPOTLE-LIMEHUMMUS
14.CORIANDERHUMMUSWITHSPICYCARROT
15.SMOKYSPINACHHUMMUS
16.JAPANESEEDAMAMEHUMMUS
17.CUCUMBERHUMMUS
18.HUMMUSWITHROASTEDCAULIFLOWER
19.HUMMUSLAVENDERCRUNCH
20.SAUTEEDSHRIMPWITHHUMMUSCRACKERS
1.VERYCLASSICHUMMUS
PrepTime:2minsCookTime:3minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Excellentsourceofprotein-Excellentsourceofiron
INGREDIENTS
8choppedgarliccloves8tablespoonsoftahiniJuiceof4lemons2cupsoliveoil(gettheextra-virgintype!)Saltandpeppertotaste4cupschickpeas,liquiddrained
DIRECTIONS1.Pureethechickpeas,garlic,tahiniandlemonjuiceinablender.2.Addtheoliveoiluntilincorporated.3.Seasonthehummuswithsaltandpepperandscrapeintoabowl.4.Refrigerateuntilreadytoserveoruse.
2.MOROCCANHUMMUSRECIPE
PrepTime:3minsCookTime:5minsServings:4
NUTRITIONALINFOTheGoodStuff
-Goodforkids-Feelfullfaster-Excellentsourceofiron-Goodsourceofprotein-Excellentsourceoffiber
INGREDIENTS
2clovesgarlic,crushed.1tablespoonricemaltsyrup.Juiceof1lemon.1/4cupoliveoil1teaspoongroundcumin.1teaspoonfreshlygratedturmeric.1/4cupfinelychoppedcoriander,plusextratogarnish.seasalt,totaste.2cupscookedchickpeas.
DIRECTIONS1.Processallingredientsexceptcorianderandsaltuntilcombinedandsmooth2.Stirinthecorianderandaddsalttotaste.3.Sprinklewithextracorianderbeforeserving.
3.SUN-DRIEDTOMATOHUMMUS
PrepTime:15minsCookTime:1hrServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Excellentsourceofprotein-Goodsourceofiron
INGREDIENTS
3tablespoonstahinipaste1/4cupfreshlemonjuice1/2cupoliveoil1teaspoonsalt2canschickpeas,drained1/2cupoil-packedsun-driedtomatoes,drained1/4cupfinelyshreddedfreshbasil2tablespoonsoliveoil1/8teaspoonpaprika(optional)4clovesgarlic
DIRECTIONS1. Place garlic, salt, tahini, and lemon juice into a food processor. Process untilsmooth.2.Addchickpeasand1/2cupoliveoil;processuntilsmoothagain,scrapingthesidesofthebowlfromtimetotime3. Once thechickpeamixture is smooth,add in thesun-dried tomatoes,andpulseuntiltheyhavebeenincorporatedintothehummus.4.Addthebasil,andpulseagainuntilmixedin.5. Spread the hummus onto a serving dish, and make a few grooves on top.Refrigerateforatleast1hour,drizzlewith2tablespoonsoliveoil,andsprinklewithpaprikabeforeserving.
4.HUMMUSGUACAMOLE
PrepTime:10minsCookTime:5minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Goodsourceofprotein-Excellentsourceoffiber
INGREDIENTS
1/2avocado,coarselychopped11/2cupsfreshcilantroleaves1/2garlicclove,chopped11/2tablespoonsextra-virginoliveoil1/2teaspoonfreshlemonjuiceCoarsesaltandgroundpepperLemonwedgesTortillachips1/2canchickpeas,rinsedanddrained
DIRECTIONS1.Inafoodprocessor,combinecilantro,chickpeas,garlic,andavocado.Processuntilingredientsarefinelychopped.2. While theprocessor is running,slowlyaddoliveoilgradually.Thenaddlemonjuice,followedbywater,1tablespoonatatime,untilmixtureissmooth.3.Seasonwithsaltandpeppertotaste4.Servealongsidelemonwedgesandtortilla.
5. ROASTED RED PEPPER HUMMUS WITHSRIRACHA
PrepTime:50minsCookTime:10minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Excellentsourceofprotein-Goodsourceofiron
INGREDIENTS
1/3cuptahinipaste1/3cupSriracha22/3clovesgarlic11/3redpeppersJuiceof1lemon1/4Cupoliveoil11/3CansChickpeas
DIRECTIONS1. Roastyourownredpeppersbyplacingthemonafoil-linedsheetunderabroilerforaround15minutes,oruntiltheskinhasblackened.2.Loosentheskin,bytransferringthemtoaziplockbagforanother15minutes.Thesteamwillcausetheskinstoeasilypeeloff.3. Combineallingredientsinaprocessorandpulseuntilthetextureissmooth.Tasteandadjustflavorsasneeded.4.Servewithnaanorpita.
6.ULTRASMOOTHHUMMUS
PrepTime:10minsCookTime:1hrServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Excellentsourceofprotein-Goodsourceofiron
INGREDIENTS
½cuptahinipasteJuiceofhalfalemon2smallclovesgarlic,roughlychopped¾teaspoonsalt,ormoretotasteReservedchickpeawaterfromthecanOliveoil,paprika,parsleyforserving1canchickpeas
DIRECTIONS1.Drainthechickpeasandreservethejuice.2. Removetheskinfromthechickpeas.Withthepointysideofthechickpeafacingyourhand,pinchthechickpeasandsqueezetheskinoff.3.Placetheskinnedchickpeaintheblender.4. Pulseuntilthechickpeasaresandylookingcrumbles.Youmayneedtostopandscrapedownthesidesafewtimes.5.Addthetahini,lemonjuice,garlic,salt,andblenduntilsmooth.6. Slowly add in the chickpea water to the mix until the mixture is completelysmooth.7.Refrigeratethehummusforanhourorso.Toserve,drizzlewitholiveoil,parsley,andsprinklewithpaprika.
7.HUMMUSARTICHOKERECIPE
PrepTime:10minsCookTime:25minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Goodsourceofprotein-Goodsourceoffiber
INGREDIENTS
2cuporganictahini20garliccloves,roughlychopped1cuplemonjuice4tspfineseasalt12tbsextravirginoliveoilPaprika/kashmirichilipowderforgarnish48ozfrozenartichokehearts,thawed
DIRECTIONS1.Placeartichokesonabakingsheet,drizzlewitholiveoilandbakeat350degreesfor25mins.2. Put the artichokeswith the rest of the ingredients in a blender andpuree untilsmooth3.Sprinklewithpaprikaorkashmirichilipowder
8.GARLICGINGERHUMMUS
PrepTime:5minsCookTime:10minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Vegan-Dairy-free-Excellentsourceofprotein-Goodsourceoffiber-Goodsourceofiron
INGREDIENTS
11/31-inch-longpiecepeeledfreshginger22/3cupschickpeas,drainedandliquidreserved2teaspoonssoysauce1/3cupbutter4tablespoonsunseasonedricevinegar11/3garlicclove,peeled2/3teaspoonchili-garlicsauce2/3teaspoonfreshlygroundstaranise1/3cupchoppedfreshcilantro11/3greenonion,chopped
DIRECTIONS1.Mincegarlicandgingerinprocessor.2.Addbeans,butter,ricevinegar,reservedbeanliquid,soysauce,chili-garlicsauce,andstaranise.3.Processuntilcoarse.4.Addcilantroandgreenonion,andprocessuntilpureeisincorporated.5.Transfertobowlandgarnishwithwholestaranise.
9.BEETHUMMUS
PrepTime:10minsCookTime:60minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Goodsourceofprotein-Goodsourceoffiber
INGREDIENTS
¼cuprawtahinipaste¼cuplemonjuice1smallclovegarlic,pressed¼teaspoonseasalt4mediumsizedbeets,cookedandcubed
DIRECTIONS
1. Wrap beets in aluminum foil, place on a baking sheet, and roast in oven forapproximately45to60minutes.
2. Once45minutesareup, letbeetscool for10minutes,and thenpeelandslice into1/4-inchthickslices.
3.Placeallingredientsinafoodprocessorandpulseuntilsmooth
10.HUMMUSWITHPUMPKINPASTE
PrepTime:5minsCookTime:5minsServings:4
NUTRITIONALINFOTheGoodStuff
-Goodchoiceforweightloss-Goodforkids-Goodchoicefordiabetes-Mightreduceheartdiseaserisk-Feelfullfaster-Goodsourceofprotein
INGREDIENTS
2cupspumpkinpuree.2garlicclove,crushed.2teaspoonsgroundcumin.2cupcookedchickpeas.2tablespoonlemonjuice.seasalt,totaste.
DIRECTIONS1.Dumpallingredientsinafoodprocessorandprocessuntilsmooth.2.Seasonwithsalt.
11.HUMMUSWITHBUFFALOWINGSSEASONING
PrepTime:5minsCookTime:5minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Goodsourceofprotein
INGREDIENTS
2clovesgarlic1/4cuptahini1/4cupjuiceoflemon2tablespoonsbarbecuesauce11/2teaspoonspaprika1tablespoondistilledwhitevinegar11/2teaspoonssalt3cupscannedchickpeas,drainedandrinsed,reserve1/2cupliquid2to3tablespoonscayennepepperhotsauce
DIRECTIONS1. Put the chickpeas, chickpea liquid, barbecue sauce, garlic, tahini, lemon juice,paprika,hotsauce,vinegarand11/2teaspoonssaltinprocessor.2.Pureeuntilsmoothandcreamy.
12.WHITEBEANHUMMUSWITHFRESHTHYME
PrepTime:10minsCookTime:10minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Goodsourceofprotein-Mightreduceheartdiseaserisk
INGREDIENTS
1tbspfreshlysqueezedlemonjuice2tbsptahini1smalltomediumclovegarlic,finelysliced2½–3tspfreshthyme,coarselychopped1-2tbspextra-virginoliveoil½tspdijonmustard2tbspredwinevinegar½tspseasalt¼cupfreshbasil,coarselychopped1-2tbspwaterFreshgroundblackpeppertotaste2cupscookedchickpeas
DIRECTIONS1.Combineallingredientsinprocessor,exceptwater,thyme,andbasil.2.Puréeuntilsmooth,graduallyaddingwaterasdesiredtothindipasdesired.3.Servewithpitaornaanbread.
13.CHIPOTLE-LIMEHUMMUS
PrepTime:20minsCookTime:10minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Excellentsourceofprotein-Goodsourceofiron
INGREDIENTS
2cupscookedkidneybeans2cupscookedchickpeas8-9tbspfreshlysqueezedlimejuice2tbsptahini2tsppuremaplesyrup2mediumclovegarlic,sliced1tspseasalt3tspTabascosauce1/4-1/4tspallspice2-4tbspwater2tsplimezest,grated1/2cupfreshcilantroleaveslemonrind(zestbeforehand)
DIRECTIONS1.Beforejuicinglimes,zestonelemontocollectabout1tspoftherind;throwawaythbitterwhitepith.2.Combineallingredientsinaprocessorexceptwater,limezest,andcilantro.3.Puréeuntilsmooth,graduallyaddingwaterasdesiredtothindip.4.Addlimezestandcilantroandpuréebrieflytoincorporatecilantro.
14.CORIANDERHUMMUSWITHSPICYCARROTPrepTime:5minsCookTime:5minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Goodsourceoffiber-Richinantioxidants
INGREDIENTS
2cupcarrots,chopped4tbsppeanutbutter6clovesgarlic4tspcoriander2tspchiliflakes8tbspoliveoilpinchofsaltandpepper2lemons,juiced
DIRECTIONS1.Placeallingredientsinafoodprocessorandblenduntilsmooth.2.Refrigeratefor1hour.Thenserve.
15.SMOKYSPINACHHUMMUS
PrepTime:3minsCookTime:7minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Goodsourceoffiber-Richinantioxidants
INGREDIENTS
1/3canchickpeas,drained,liquidreserved2/3tablespoonslemonjuice1/3cupchoppedfreshspinachleaves2/3tablespoonssesametahinipaste2/3teaspoonspaprika1/3teaspoongroundcumin1/2teaspoonsalt2/3tablespoonschoppedredbellpepper,ifdesired
DIRECTIONS1. Placechickpeas,1/4cupofthereservedliquid,spinach,lemonjuice,tahinipaste,paprika,cuminandsaltinprocessor.2.Process30seconds,takingcaretoscrapesidesfromtimetotime.3. Addthereservedbeanliquid.Forbestresults,add1tablespoonatatime,usingquick on-an-off motions, until mixture is smooth and to your desired textureconsistency.4.Garnishwithbellpepper.Bestservedalongsidechips.
16.JAPANESEEDAMAMEHUMMUS
PrepTime:15minsCookTime:10minsServings:4
NUTRITIONALINFOTheGoodStuff
-Goodchoiceforweightloss-Goodchoicefordiabetes-Feelfullfaster-Excellentsourceofprotein
INGREDIENTS· 500gbagedamame,skins removed(if thawed, rinsedanddrain first. If frozen,simmerinpotofwateruntilitisheated).·50gedamameforgarnishing·4garliccloves·6-8tbspfreshlemonjuice·1/2cuptahini·4-8tbspwater·1/4tspcayennepepper(optional)·1-2tspseasalttotaste·1/2tspgroundcorianderseeds·1tsppaprika
DIRECTIONS1.Mince2garlicclovesinprocessor2. Then add edamame in and process until smooth, scraping down the side asnecessary.3.Throwinthelemonjuice,tahini,waterandprocessagainuntilsmooth.Itwilltakeafewminutesofprocessingbeforethepastebecomesreallysmooth.4. Add salt to taste alongwith cayenne pepper if desired, and ground coriander.Processagainuntilingredientsareincorporated.5. Scoopintoaservingbowl.Garnishwithpaprika,freshlygroundblackpepper,agenerousdrizzleofoliveoil,andreservededamame.
17.CUCUMBERHUMMUS
PrepTime:5minsCookTime:5minsServings:4
NUTRITIONALINFOTheGoodStuff
-Goodchoiceforweightloss-Goodchoicefordiabetes-Feelfullfaster-Excellentsourceofprotein
INGREDIENTS·12/3clovesgarlic·3/4cupcucumber,diced·21/3tablespoonswater·¾teaspoongroundflaxseeds·1/4teaspoonsumacpowder·12ounceschickpeas(cooked)·3/4tablespoontahini·12/3tablespoonslemonjuice·1/3teaspoonsalt
DIRECTIONS1. Putthecucumber,water,garlic,andflaxseedintoafoodprocessorandblendonhighspeeduntilitlooksfrothy.2. Addtheremainingingredients(exceptsumac)andcontinuetoblendonhighuntilsmooth.3.Pourmixtureintoabowlandrefrigerateuntilchilled.4.Sprinklewithsumacandserve.
18.HUMMUSWITHROASTEDCAULIFLOWER
PrepTime:10minsCookTime:40minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Goodsourceoffiber-Richinantioxidants
INGREDIENTS
3/4mediumcauliflowerflorets3/4cloveofgarlic12/3tbsp.lemonjuice1/4cuptahini12/3tbsp.oliveoilsaltandpeppertotastelemonwedge,oliveoil&parsleyforgarnishpitabreadforserving
DIRECTIONS1.Preheatyourovento400degrees,andprepareabakingsheetlinedwithoil.2. Placecauliflowerfloretsonbakingsheet.Sprayordrizzlelightlywithadditionaloil.Roaston300degrees for40minutes, flipping floretshalfway throughcookingtimeforevenroasting.3.Removecauliflowerfromovenandcool.4. Combine cauliflower, garlic, tahini, lemon juice, olive oil, salt and pepper inprocessor. Process until smooth.Addwater one tablespoon at a time for a thinnerconsistency,ifdesired.5.Drizzlewitholiveoilandsprinklewithparsleyforgarnish.6.Servewithlemonwedgesandpitabread
19.HUMMUSLAVENDERCRUNCH
PrepTime:5minsCookTime:5minsServings:4
NUTRITIONALINFOTheGoodStuff
-Feelfullfaster-Goodsourceofiron-Excellentsourceofprotein-Excellentsourceoffiber
INGREDIENTS
2tbspdriedlavender2canchickpeas2tbspfreshrosemaryJuiceof1lemon1/2cuppecans2tspsalt2tbspoliveoil(fordrizzling)
DIRECTIONS1. Mix first 5 ingredients together in food processor and blend until mixture issmooth,andingredientshavebeenincorporated.2.Drizzleoliveoiloverthemixtureandsetasideinashallowservingdish.3.Pulseinpecansatendandsprinkleoverhummus.
20.SAUTEEDSHRIMPWITHHUMMUSCRACKERS
PrepTime:1hrCookTime:1hrServings:4
NUTRITIONALINFOTheGoodStuff
-Goodchoiceforweightloss-Goodsourceofiron-Excellentsourceofprotein
INGREDIENTS
1/3cupchickpeaflour1/3cupwater1tablespoonextra-virginoliveoil,plusmoreforfrying1/4teaspoonsalt3/4poundmediumshrimpintheirshells1teaspoontomatopaste1tablespoonvegetableoil1mediumshallot,minced1tablespoonbrandyWater(forthinning)Freshlygroundpepper2/3canchickpeas,drainedandrinsed2tablespoonsextra-virginoliveoilFreshlygroundpepperSalt
DIRECTIONS1. In a bowl, whisk the chickpea flour and water until smooth. Then whisk in1tablespoonofoliveoilandsalt.Cover& leave tostandat roomtemperature foratleast1hour.2. Heat 1/2 teaspoon of olive oil in an nonstick skillet. Pour in about 1 1/2tablespoons of the chickpea batter, tilting the skillet around to distribute the batterevenly.Cookfor2minutesovermediumheatuntilbrownedandcrisponthebottom.3.Turnthecrackerandbrownthebottom,about20seconds.Transferthecrackertoaplate.Repeatwiththeremainingbattertomake5morecrackers.4.Peelanddeveinhalftheshrimp,butreservetheshells.5. Cuttheremainingunpeeledshrimpinto1/2-inchpieces.Inamediumsaucepan,heatthevegetableoiluntilshimmering.6.Thenaddtheshrimppiecesandthereservedshrimpshellsandcookoverhighheat
for1minute,stirringfrequently,untilitstartstobrown.7.Addtheshallotsandcookuntilfragrant,about1minute.Addthetomatopasteandcook,stirringuntilshiny,foranotherminute.Addthebrandyandboilfor1minute.Add2cupsofwaterandbringtoaboil.Reducetheheattomediumlowandsimmerfor12minutes.8. Transfer thecontentsof the saucepan toa foodprocessorandprocessuntil theshellsarefinelyground.Passthemixturethroughastrainerintothesaucepan.9.Thenboilthemixtureforabout7minutesoverhighheatuntilreducedto1/2cup.10.Inablender,pureethechickpeaswith3tablespoonsofwateruntilsmooth.Whiskthepureeintothereducedshrimpjusandseasonwithsalt.Cookovermoderateheat,stirringfrequently11. In a large skillet, heat the olive oil. Add the shelled shrimp and cook overmoderate heat, turning a few times, until just white throughout, about 3 minutes.Seasonlightlywithsaltandgenerouslywithpepper.12. Toserve, ladle theshrimphummus intoshallowbowls.Place theshrimp in thebowls, drizzling the peppery oil from the skillet around the shrimp. Serve with acrackeralongsidetheshrimp
TableofContents1.VERYCLASSICHUMMUS
2.MOROCCANHUMMUSRECIPE
3.SUN-DRIEDTOMATOHUMMUS
4.HUMMUSGUACAMOLE
5.ROASTEDREDPEPPERHUMMUSWITHSRIRACHA
6.ULTRASMOOTHHUMMUS
7.HUMMUSARTICHOKERECIPE
8.GARLICGINGERHUMMUS
9.BEETHUMMUS
10.HUMMUSWITHPUMPKINPASTE
11.HUMMUSWITHBUFFALOWINGSSEASONING
12.WHITEBEANHUMMUSWITHFRESHTHYME
13.CHIPOTLE-LIMEHUMMUS
14.CORIANDERHUMMUSWITHSPICYCARROT
15.SMOKYSPINACHHUMMUS
16.JAPANESEEDAMAMEHUMMUS
17.CUCUMBERHUMMUS
18.HUMMUSWITHROASTEDCAULIFLOWER
19.HUMMUSLAVENDERCRUNCH
20.SAUTEEDSHRIMPWITHHUMMUSCRACKERS