Sunday, May 3, 2009

Garbanzo beans

Garbanzos or chick peas are a staple food in the Mediterranean diet. These beans are nutrient powerhouses, minerally dense, high in protein, folate and essential fatty acids. This recipe transcends the standard olive oil, lemon, and tahini hummus. Yogurt facilitates a creamy texture and lime infuses acidity and balance.

Hummus with lime and yogurt
1 can no salt garbanzo beans
2-3 tablespoons unrefined extra virgin olive oil
juice of half a lime
1 tablespoon whole milk plain yogurt
1/2-1 tablespoon raw sesame tahini
splash of balsamic vinegar
1/8 teaspoon crushed black pepper
1/2 teaspoon sea salt
1/8 teaspoon garlic powder or fresh garlic, minced
1-2 tablespoons water

Combine all ingredients except for the water in a food processor. After integration, add 1 tablespoon of water, mix again. If consistency of hummus is too thick add another tablespoon of water. Serve morning, noon or night with your favorite corn chips or dipping veggies.
Prep time: 5-10 minutes
Serves: 2-3

Copyright 2009, Genevieve Sherrow, Original Recipe.

Preserved Lemon Hummus
1 cup dried garbanzo beans (canned will do)
¼ cup lemon juice
4 cloves roasted garlic
1 ½ cloves garlic
3/8 cup sesame tahini
¼ cup & 1 ½ teaspoon olive oil
1 ½ teaspoon Tamari
¼ teaspoon of cayenne
1 ½ teaspoon salt
¼ teaspoon cumin
¼ cup water
1/8 preserved lemon

Soak and cook garbanzo beans. Put remaining ingredients in the food processor and blend until smooth. Season to taste.

Prep Time: 8 hours to soak beans, 10 minutes active time.
Cook Time: 1 ½ - 2 hours to cook beans

Serves: 4 to 6
Adapted from Spoonriver Restaurant, Minneapolis

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