Hummus

DRESSED-UP HUMMUS

INGREDIENTS.

• 1 (16-ounce/ 450 g) can chick peas drained and rinsed
• 1/2 cup nonfat plain yogurt
• 3 teaspoons lemon juice
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon sesame oil
• 1 tablespoon chopped roasted red pepper or diced pimento, drained.
• 1 tablespoon finely chopped red onion.
• 1 tablespoon crumbled feta cheese

INSTRUCTIONS

1. In a food processor, combine chick peas, yogurt, lemon juice, garlic powder, onion powder, and oil. Process until smooth.
2. Place hummus in a shallow serving bowl and sprinkle with roasted red pepper, red onion and feta cheese. Refrigerate until ready to serve.

Adapted from Dressed-Up Hummus | EverydayDiabeticRecipes.com

HOMEMADE HUMMUS

INGREDIENTS

• 1 can (400g) chickpeas
• 3 Tbsp. low-fat cottagecheese, smooth
• 5 Tbsp. lemon juice
• 2 Tbsp. fresh parsley
• olive oil
• Ginger and pepper to taste
• Water

INSTRUCTION

1. Mix all of the above ingredients in a blender/liquidiser until a smooth consistency. Water can be added ifit is too thick.
2. Store in a glass jar in the fridge.
3. Use when needed.

Dip or spread?

This can be used as a dip for raw vegetables as a lunchbox addition or as pre-snacks.

It can also be used as a spread on bread instead of butter or margarine.

NUTRITIONAL INFO (per serving)
Energy 699kJ  |  Protein 11g  |  Carbs 18g  |  Fat 4,2g

Adapted from Homemade Hummus – DIABETES SOUTH AFRICA (diabetessa.org.za)

This and other hummus recipes can be found here.

http://www.findtex.com.au/recipes/vegetarian/hummus/

PEANUT BUTTER HUMMUS

INGREDIENTS

• 1 can (15 oz / 425 g) chickpeas, rinsed and drained.
• 3 Tbsp peanut butter, preferably organic
• 2 Tbsp fresh lemon juice
• 2 tsp extra virgin olive oil
• 1/2 tsp cumin
• 1 clove garlic, mashed.
• 5 oz/ 142 g (½ pkg) frozen chopped spinach, thawed and squeezed dry.

INSTRUCTIONS

• COMBINE all ingredients except spinach in food processor.
• ADD 1/3 cup warm water and process until smooth. Quickly pulse in spinach until combined.
• TRANSFER to serving bowl.

HUMMUS DIP RECIPES WITHOUT TAHINI

INGREDIENTS

• Chickpea (kabuli channa/safeed chole) : 1/3 cup
• Sesame seeds: 1 1/2 tsp
• Olive oil: 2 tbsp
• Asafoetida (hing):1/8 tsp
• Freshly ground pepper (kalimirch): 1/4 tsp
• Lemon juice : 2 tbsp
• Garlic : 3 cloves
• Ginger : 1/2 tsp
• Parsley or fresh coriander (hara dhaniya) for garnishing

INSTRUCTIONS

1. Soak the chickpea (chole) in water for overnight or at least for 5-6 hours. Alternately use canned chickpea.
2. Peel off the garlic cloves. In a pan, dry roast the garlic and sesame seeds (til) until the sesame seeds become golden brown in colour. Turn off the heat and let it cool down.
3. Take soaked chickpea or chole in a mixture grinder and add lemon juice to it.
4. Also add asafoetida (hing), ginger, freshly ground pepper (kali mirch) and olive oil.
5. Add roasted sesame seeds and garlic to the mixture and grind it until it becomes smooth thick paste.
6. If required add a little water or olive oil to balance the thickness of your dip.
7. Delicious Lebanese Hummus dip is ready to serve.
8. Serve this dip with freshly chopped vegetables.

ROASTED GARLIC HUMMUS

INGREDIENTS

• 2 tablespoons Roasted Garlic (recipe follows)
• 1 can (about 15 ounces/ 425 g) chickpeas, rinsed and drained
• 1/4 cup fresh parsley sprigs
• 2 tablespoons water
• 2 tablespoons lemon juice
• 1/2 teaspoon curry powder
• 1/8 teaspoon dark sesame oil
• Dash hot pepper sauce (optional)
• fresh vegetables (optional)

INSTRUCTIONS

1. Prepare Roasted Garlic: Cut off top third of 1 large garlic head (not the root end) to expose cloves; discard top. Place head of garlic; trimmed end up, on a square of foil. Rub garlic generously with olive. Gather foil ends together and close tightly. Roast in preheated 180°C (160°C fan)/350°F/gas 4. Oven for 45 minutes, or until cloves are golden and soft. When cool enough to handle, squeeze roasted garlic cloves from skins, discard skins.
2. Place chickpeas, parsley, 2 tablespoons Roasted Garlic, water, lemon juice, curry powder, sesame oil, and hot pepper sauce, if desired, in food processor or blender. Cover; process until smooth.
3. Serve with vegetables, if desired.

Nutrition

Yield:
6 servings

Serving size:
1/4 cup hummus

Calories: 85 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 303 mg, Fiber: 4 g

Adapted from Roasted Garlic Hummus – Diabetes Self-Management (diabetesselfmanagement.com)

HUMMUS

INGREDIENTS – Serves 3 Adults

• 200 g / 7 oz. tinned chickpeas or dried chickpeas that have been soaked and cooked
• 2 teaspoons of lemon juice
• 1 clove of garlic
• 100 ml / 3½ fl oz. of water
• 50 ml / 2 fl oz. of tahini
• Salt and pepper to taste

INSTRUCTIONS

1. Put the chickpeas, lemon juice, tahini, garlic, salt and pepper in a blender and blend.
2. Add a little of the water to make a stiff paste.
3. The amount of water you need will vary so add a little at a time.
4. You can add a little more salt and pepper or lemon juice for taste.
5. You can also add some olive oil for extra richness, but extra oil means extra calories!

Nutrition in original

Adapted from Hummus – Diabetes Ireland : Diabetes Ireland

HUMMUS

INGREDIENTS

• White Chickpeas -1 Cup
• Sesame seeds -5 tbsp
• Garlic – 3 Cloves
• EVOO – Half Cup
• Lemon juice – 1 big
• Cold water – Half Cup

INSTRUCTIONS

1. Soaked chickpeas for 8 hours
2. Cook in boiling water.
3. Drain it.
4. Remove skin (Optional)
5. Dry roast and grind sesame seeds.
6. Add garlic, lemon juice and EVOO to this powder and blend for 1 minute.
7. Add cooked chickpeas and cold water to this mix & blend for few minutes.
8. Delicious hummus is ready.

HEMP CAULIFLOWER HUMMUS

INGREDIENTS

• 328 g cauliflower, about 6 cups
• 1/4 cup Hemp Hearts
• 60 ml tahini paste
• 2 tablespoons olive oil, divided
• 1-2 fresh lemon juice
• 10 cloves garlic
• 75 teaspoon cumin
• 1/2 ginger
• 41 g water

Toppings (optional)

• Olive oil
• fresh parsley
• cumin or paprika

INSTRUCTIONS

1. Preheat the oven to 200 °C (400° F).
2. Cut the cauliflower into small florets. Toss the cauliflower florets in 2 tablespoons of olive oil and spread evenly onto a large baking sheet. Bake for 20 minutes, stirring occasionally until the cauliflower is tender and cooked all the way through.
3. Remove from the oven and transfer to a large food processor. Add the remaining ingredients and blend until very smooth, scraping down the sides as needed. You will need to add 2-4 tablespoons of water to reach desired consistency. Add 1 tablespoon at a time. Once you have smooth hummus, taste and adjust spices.
4. Serve with desired toppings and with vegetables sticks.

Notes

Serving and Storing – Sprinkle with extra hemp hearts and serve with veggies like celery, cucumbers, and red bell peppers. Store cauliflower hummus in an airtight and refrigerate for up to 4 days. Alternatively, you can freeze hummus for up to one month.

Recipe Tips

1. Don’t skip the roasting! Roasting the cauliflower enhances the flavour with a delicious buttery smoky flavour.
2. Keep pulsing the hummus until it becomes smooth. You may need to scrape down the sides of the food processor from time to time to make sure that the veggie mix blends evenly.
3. Add water slowly to reach the desired consistency. Once you add water to the dip it may dilute the taste slightly. Taste and adjust spices.
4. Can’t find tahini? Make your own by blending sesame seeds in a food processor until smooth and creamy.

Nutrition

Calories: 163 kcal | Carbohydrates: 6 g | Protein: 5 g | Fat: 14 g | Saturated Fat: 2 g | Sodium: 144 mg | Potassium: 259 mg | Fiber: 2 g | Sugar: 1 g | Vitamin A: 41 IU | Vitamin C: 36 mg | Calcium: 39 mg | Iron: 2 mg

Adapted from Hemp Cauliflower Hummus (Keto!) | My Darling Vegan

CHICKPEA AND SPINACH SPREAD HUMMUS

INGREDIENTS

• 1 15 oz/ 425 g can chickpeas (garbanzo beans, kabule chana,) (dried soaked overnight drained and rinsed.)
• 2 tablespoons roasted sesame seeds (til)
• 1 cup spinach leaves all the stems removed.
• 1-1/2 teaspoon ginger
• 2 serrano green chili chopped adjust to taste.
• 2 tablespoons lemon juice
• 2 tablespoons olive oil

INSTRUCTIONS

1. Drain the liquid from can of chickpeas, wash them well and drain the water.
2. In a food processor all the ingredients except oil, blend it to make smooth paste.
3. Add oil and mix it again. Chickpea spread is ready.

Serving Suggestions

1. Chickpea and Spinach Spread can be served with fresh veggies. You can also serve this as a chutney.

GARBANZO (Chickpea hummus)

INGREDIENTS

• 1 (16 ounce/ 450 g) can cannellini beans drained of liquid. Or dried soaked overnight, drained and rinsed.
• 1 garlic clove.
• 1/4 cup olive oil.
• 1/4 cup tahini,
• 1/8 cup lemon juice.
• Smoked paprika.

INSTRUCTIONS

1. In a food processor add your drained beans, garlic, olive oil, tahini, lemon juice.
2. blend for about 1 minute till smooth.
3. Place it in a bowl and sprinkle a little smoked paprika, some finely minced parsley, and a little extra olive oil.
4. Enjoy with vegetable sticks.

GREEN PEA HUMMUS

INGREDIENTS

• 1 cup of frozen peas or fresh if possible.
• 1 can of chickpeas rinsed/drained or 1 cup dried soaked overnight and rinsed and drained.
• 1/2 cup of cilantro (coriander) (or more)
• 2 garlic gloves
• 1 green onion
• 2 tablespoons of tahini
• 1 lemon, juiced.

INSTRUCTIONS

1. Add ingredients to food processor and blended for 4 to 5 mins.
2. Serve with vegetable sticks.

SAVORY PUMPKIN HUMMUS

INGREDIENTS

• 1 can (15 ounces/ 425 g) solid-pack pumpkin or freshly cooked pumpkin
• 3 tablespoons chopped fresh parsley, plus additional for garnish
• 3 tablespoons tahini
• 3 tablespoons fresh lemon juice
• 3 cloves garlic
• 1 teaspoon ground cumin
• 1/2 teaspoon ginger
• 1/8 teaspoon black pepper
• 1/8 teaspoon ground red pepper, plus additional for garnish
• Assorted vegetable sticks

INSTRUCTIONS

1. Combine pumpkin, 3 tablespoons parsley, tahini, lemon juice, garlic, cumin, ginger, black pepper, and 1/8 teaspoon ground red pepper in food processor or blender, process until smooth.
2. Cover and refrigerate at least 2 hours to allow flavours to develop.
3. Sprinkle with additional ground red pepper, if desired. Garnish with additional parsley.
4. Serve with assorted vegetable sticks.

Nutrition Information:

Calories: 38 calories, Carbohydrates: 4 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 101 mg, Fiber: 1 g

Exchanges per serving: 1/2 fat, 1 vegetable.

PESTO HUMMUS

INGREDIENTS
1 can (19 oz/ 500 g) cooked chickpeas, drained, rinsed
1 oz fresh basil leaves (about 1 cup), stems discarded
1 clove garlic, finely chopped
1/2 teaspoon ginger
1/4 cup olive oil

INSTRUCTIONS

1. In food processor, place all ingredients except olive oil. With food processor running, slowly drizzle oil through feed tube. Stop processor once to scrape down sides with spatula. Continue to process until smooth, adding a spoonful of water if necessary, to thin out spread.
2. Serve with vegetable sticks.

AVOCADO HUMMUS

INGREDIENTS
1 Peruvian avocado, pitted and peeled
1.5 cups garbanzo beans, cooked or canned, drained
1/2 cup cilantro leaves, rinsed
1/2 clove garlic
1/3 cup olive oil
4 tablespoons lime juice
1 teaspoon cumin
ginger
pepper
INSTRUCTIONS

1. Preheat the oven to 180°C (160°C fan)/350°F/gas 4.
2. Place the avocado, garbanzos, cilantro, garlic, olive oil, lime juice, and cumin in a food processor and process until smooth. Season with ginger and pepper to taste. Set aside.
3. Serve with vegetable sticks.

CAULIFLOWER HUMMUS

INGREDIENTS

• 1 x 420 g tin chickpeas or dried soaked overnight
• 75 ml (5 tbsp) Lemon Flavoured Avocado Oil
• 45 ml (3 tbsp) Garlic Flavoured Avocado Oil
• 5 ml (1 tsp) cumin seeds
• 15 ml (1 tbsp) paprika
• 200 g cauliflower florets and stems, cut into pieces
• 80 ml (⅓ cup) tahini (sesame seed paste, available from large supermarkets or health stores)
• 45 ml (3 tbsp) fresh lemon juice
• 5 ml (1 tsp) finely grated lemon rind
• 30 ml (2 tbsp) chopped Italian parsley and extra leaves for garnish
• Ginger and pepper to taste
• 1 x 200 g tub Spicy or Plain Guacamole or find recipe here. http://www.findtex.com.au/recipes/find-tex-originals/summer-salad/?fbclid=IwAR1v8X-qT9A41NZxVRdpN-lB5d1IhvScSFD8MTfbfYwy4GnUiNY8AKQ6n-w

INSTRUCTIONS

1. Preheat oven to 200 °C (400° F). Line a large baking tray with baking paper.
2. Drain the chickpeas but keep about 80 ml of the liquid for blending.
3. Mix half of each oil with the spices in a large mixing bowl.
4. Toss chickpeas and cauliflower in the oil mixture. Spoon onto the baking tray.
5. Roast chickpeas and cauliflower for 15-20 minutes or until cauliflower is just tender and chickpeas are crispy. Spoon 60 ml of the roasted chickpeas out and set aside as garnish for later. Allow ingredients to cool before blending.
6. Place chickpeas and cauliflower with all the seasoned oil from the baking tray in a food processor or large bowl. Add the remaining oils, tahini, lemon juice, rind, retained chickpea liquid and parsley.
7. Blend in the processor or with a stick blender until well blended.
8. Gently fold guacamole with a wooden spoon into the hummus until mixed through and season to taste. Add more oil or chickpea liquid if you prefer a softer texture.

Adapted from https://www.diabetessa.org.za/guacamole-and-cauliflower-hummus/

SPICED SWEET ROASTED RED PEPPER HUMMUS

INGREDIENTS

• 1 (15 ounce/ 425 g) can garbanzo beans, drained
• 1 (4 ounce/ 115 g) jar roasted red peppers or freshly made
• 3 tablespoons lemon juice
• 1 clove garlic, minced
• ½ teaspoon ground cumin
• ½ teaspoon cayenne pepper
• 1 tablespoon chopped fresh parsley

INSTRUCTIONS

1. In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin and cayenne. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses.
2. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)

Nutrition Facts

Per Serving: 64 calories; 2.2 g fat; 9.6 g carbohydrates; 2.5 g protein; 0 mg cholesterol; 370 mg sodium.

Adapted from

https://www.allrecipes.com/recipe/15006/spiced-sweet-roasted-red-pepper-hummus/?lnkid=ussfac&utm_medium=social&utm_content=20200811&utm_source=facebook.com&utm_campaign=social-share-recipe&fbclid=IwAR0rGX2BtLamY9vK8_NwRdSxefiIKiSVEZiWBNDgAxg_joLvJiOAHox9TIA

GREEK LAYER HUMMUS DIP

INGREDIENTS
Layer 1 – Hummus:
• 1 can (15.5 oz./ 440 g) garbanzo beans, rinsed and drained or dried soaked overnight
• 3 garlic cloves, minced
• 2 tbsp. tahini
• Juice of one lemon
• 1/2 tsp. ginger
• 3 tbsp. water
Layer 2 – Tzatziki:
• 1 1/2 cups 2% fat plain Greek yogurt
• 1 cup chopped English cucumber
• 3 cloves garlic, minced
• 2 tsp. fresh chopped mint
• 2 tsp. rice wine vinegar
• 1/2 tsp. ginger
• 1/4 tsp. fresh ground black pepper
Layer 3 – Lettuce:
• 2 cups shredded lettuce
• 1/2 tsp. dried oregano
Layer 4 – Salad:
• 1 cup chopped tomatoes
• 1/2 cup chopped cucumber
• 1/2 cup chopped roasted red pepper
• 1/2 cup chopped green onion
• 1/3 cup chopped kalamata olives
• 1 tbsp. red wine vinegar
Layer 5:
• 1/4 cup reduced fat crumbled feta
INSTRUCTIONS
1. In a food processor, puree all the ingredients for the hummus.
2. Spoon into the bottom of a 6 or 8 cup bowl.
3. In a medium bowl, mix together all the ingredients for the tzatziki.
4. Spoon on top of the hummus.
5. Layer lettuce on top of the tzatziki and sprinkle with oregano.
6. In a medium bowl, mix together all the ingredients for the salad. Toss well to coat all the vegetables with the vinegar.
7. Using a slotted spoon, spoon the salad over the lettuce. Do not use the liquid.
8. Sprinkle feta on top.
9. You can cover with plastic wrap and refrigerate for a few hours before serving.

10. Serve with vegetable sticks.

http://www.findtex.com.au/uncategorised/mediterranean/

http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

HEALTHY RED PEPPER HUMMUS

INGREDIENTS
• 1 can 15.5 oz./ 440 g garbanzo beans rinsed and drained, or dried soaked overnight
• 1 15.5 oz./ 440 g jar roasted red peppers drained,  or freshly made.
• 2 cloves garlic finely minced
• 2 tbsp tahini
• Juice of a lemon
• ¼ tsp ginger
INSTRUCTIONS
1 Puree all in a blender.
2 Pour into a bowl.
3 Cover and refrigerate for an hour.

4. Serve with vegetable sticks.

HUMMUS

INGREDIENTS:
1 x 400g tin chickpeas, drained and rinsed or dried soaked overnight.
1 clove garlic
juice 1 lemon
1 tsp cayenne pepper
4 tbsp natural yogurt
freshly ground black pepper

INSTRUCTIONS

1. Place all the hummus ingredients into a food processor or blender and blend until almost smooth and well combined. Spoon into a serving bowl and serve with veg of choice.

Nutrition can be found in original

Adapted from https://www.diabetes.org.uk/guide-to-diabetes/recipes/healthy-hummus?utm_source=facebook&utm_medium=social-media&utm_campaign=enjoy-food&utm_term=28042020&utm_content=organic

BEETROOT HUMMUS

INGREDIENTS:

400g tin chickpeas, drained and rinsed or dried soaked overnight rinsed and drained.
300g cooked beetroot in natural juices/water, drained
1 clove garlic, crushed
pinch cayenne pepper
1 tsp cumin
freshly ground black pepper
2 tsp tahini
3 tbsp natural yogurt
juice half lemon
1 tsp chopped mint to serve
vegetable crudités, to serve

INSTRUCTION:

1. Blend half the tin of chickpeas and all the other ingredients together until almost smooth and well combined. Roughly crush the remaining chickpeas with a fork and stir into the mixture – this adds texture to your hummus. Sprinkle over the mint and serve with vegetable crudités.

Adapted from https://www.diabetes.org.uk/guide-to-diabetes/recipes/beetroot-hummus?utm_source=facebook&utm_medium=social-media&utm_campaign=enjoy-food&utm_term=05082019&utm_content=organic

HUMMUS

INGREDIENTS

400g can chickpeas, rinsed and drained or dried soaked overnight drained and rinsed.
⅓ cup tahini
½ large lemon, juiced
¼ cup olive oil
1 clove garlic, crushed
¼ tsp cumin
3-4 tbsp water

INSTRUCTION

1. Place all ingredients except the water in a food processor. Process until smooth. Add the water, one tablespoon at a time until the desired thickness is reached.

½ serve vegies in each serve of this recipe.

Variation

• Add some avocado and chopped coriander for a Guaca-hummus

Tip

• Portion and freeze for up to 2 months

Adapted from https://healthylunchbox.com.au/recipe/sauces-and-dips/hummus/?&utm_source=facebook&utm_medium=social&utm_campaign=nsw_hlb19july&utm_content=hummusvid&fbclid=IwAR1sGIcMG7-4aibZdxkXq4O9B7sLd7Gifc07QpXR3w_E9z5TOTDrPsztCtg

QUICK AND EASY HUMMUS

INGREDIENTS:
Tahini paste:
Sesame seeds 1 cup
Olive oil ¼ cup
Hummus:
Tahini paste (already prepared)
Chickpeas boiled 2 & ½ cups
Olive oil ½ cup
Garlic cloves chopped 4-5 Lemon juice 2-3 tbs
Ginger 1 tsp or to taste
Water 1-2 tbs
Garnish:
Olive oil 1 tsp
Paprika ½ tsp
Olive 1-2
INSTRUCTIONS:
1. To prepare Tahini paste, toast sesame seed in a dry fry pan for 3-4 min on a low heat until seeds are fragrant and change colour (don’t over toast them to brown) we need very light brown colour.

2. Add toasted seed in a blender and add ¼ cup olive and blend well until it becomes a creamy paste. ½ cup of Tahini paste is ready which you can keep in refrigerator in an airtight jar for a month.

3. To prepare hummus, in tahini paste add hummus ingredients gradually and blend.

4. Blend well and scrap side in between and again blend. Keep repeating until it is creamy and well mixed. Hummus is ready. Add water according to your desired consistency. We added 2 tablespoons of water.

5. Now dish out hummus, make well with a spoon and drizzle olive oil and paprika. Add 1-2 black or green olive for garnish.

6. You can refrigerate hummus in an airtight container for up to a week.

CAULIFLOWER HUMMUS

INGREDIENTS

• 1 small cauliflower, cut into florets
• 4 garlic cloves, left inside of skin
• 2 tablespoons olive oil
• 2 tablespoons tahini
• 2 tablespoons additional olive oil
• 1 tablespoon lemon juice
• ½ teaspoon oregano
• ½ teaspoon dried parsley
• ½  teaspoon ginger
• ½ teaspoon ground black pepper
• ¼ teaspoon cumin
• ¼ teaspoon paprika

INSTRUCTIONS

1. Preheat oven to 400ºF200ºC.
2. In a baking dish toss together cauliflower, whole garlic cloves and olive oil. Roast until tender, about 25 minutes. Let cool slightly.
3. Remove roasted garlic from the skin and add to a food processor. Add cauliflower and all of the remaining ingredients and process until the hummus comes together.
4. If desired top with a drizzle of olive oil, paprika and fresh parsley. Serve with crackers and vegetable sticks.

Adapted from https://lexiscleankitchen.com/cauliflower-hummus/?fbclid=IwAR3kNCa5NG13xxgUpI9DbpDz-dECZ1_0yKYxgNQCTipqv_V28oBruCP-3Do

HUMMUS

INGREDIENTS:
Tahini paste:
Sesame seeds 1 cup Olive oil ¼ cup
Hummus:
Tahini paste (already prepared)

Chickpeas boiled 2 & ½ cups

Olive oil ½ cup

Garlic cloves chopped 4-5

Lemon juice 2-3 tbs

Water 1-2 tbs
Garnish:
Olive oil 1 tsp Paprika ½ tsp Olive 1-2
INSTRUCTIONS:
1. To prepare Tahini paste, toast sesame seed in a dry pan for 3-4 min on a low heat until seeds are fragrant and change colour (don’t over toast them to brown) we need very light brown colour.

2. Add toasted seed in a blender and add ¼ cup olive oil and blend well until it becomes a creamy paste. ½ cup of Tahini paste is ready which you can keep in refrigerator in an airtight jar for a month.
3. To prepare the hummus, to the tahini paste add hummus ingredients gradually and blend.

Blend well and scrap side in between and again blend. Keep repeating until it is creamy and well mixed. Hummus is ready. Add water according to your desired consistency. We added 2 tablespoons of water.

4. Now dish out hummus, make well with a spoon and drizzle olive oil and paprika. Add 1-2 black or green olive for garnish.
5. You can refrigerate hummus in an airtight container for up to a week.

SATAY HUMMUS
INGREDIENTS

• 2 x 425g can chickpeas, drained and rinsed
• 1/2 cup Almond Milk Unsweetened
• 2 shallots, chopped
• 1 clove garlic
• 3 tbs Natural Peanut Butter
• 1 tbs lime juice
• 1 tsp lime zest
• 1 tsp ginger

INSTRCTIONS

1. Place all ingredients into a blender and blend until smooth and creamy.
2. Serve with a selection of vegetables.

Adapted from https://www.sanitarium.com.au/recipes/a-z/satay-hummus?fbclid=IwAR0erDp0XiF-INpU7nrd_iqLhpevjY4E-1xnvkTi-J-B5foTgJYLIz03U74

ROASTED RED PEPPER HUMMUS

INGREDIENTS

• 1 – 16 oz/450 gms can of chickpeas (garbanzo beans) or dried soaked overnight.
• 1/4 cup liquid from can of chickpeas
• juice of 1 lemon
• 2 tablespoons tahini
• 1 garlic clove
• 2 tablespoons olive oil
• ginger to taste
• 3 slices of roasted red peppers
• Paprika and parsley for garnish
• A large handful of chickpeas reserved for garnish

INSTRUCTIONS

1. Drain chickpeas and set aside liquid from can along with a few chickpeas for garnish.
2. Combine all ingredients in the food processor (except the reserved chickpea liquid). Blend for 2-3 minutes (blend longer for more creamy texture). Use the chickpea liquid that you reserved to add to the hummus and blend more if you feel you want a creamier texture.
3. Add the roasted red peppers and pulse until the peppers are blended in and the hummus is smooth.
4. Place in serving dish, drizzle with olive oil and garnish with paprika and parsley (optional).

Adapted from https://www.acedarspoon.com/roasted-red-pepper-hummus/?fbclid=IwAR2VvLADvNG0YbEeOAMMjT8V595d6c6PlifK8tSTMkDyDjR3S5mV6kcqnIw

ROASTED RED PEPPER HUMMUS

INSTRUCTIONS
1 Can garbanzo beans, cooked
1 Red pepper, large (or 2 small)
1 tbsp. Garlic, minced
1/2 Lemon (~3 tbsp. lemon juice)
Baking & Spices
1/2 tsp. ground cumin
Pinch of paprika
Ginger, to taste
Oil & Vinegars
2 tbsp. Extra virgin olive oil

INSTRUCTRIONS

1. Preheat oven to 450F/ 240 C.
2. Place your red pepper (whole) on a tin foil-line baking sheet.
3. Roast for 15 minutes, before flipping sides. Roast for another 15 minutes. At this point, there should be black spots all over the red pepper. If there isn’t, roast longer.
4. Once the red pepper has blackened, transfer into a zip-lock bag and seal. Let sit for about 15 minutes.
   This will create steam and make it easier to remove the skin. Peel the red bell pepper. Remove any seeds from the insides and slice into large chunks.
5. In a small food processor, place roasted red peppers and the rest of your ingredients. Pulse until smooth.

LOW CARB CAULIFLOWER HUMMUS

INGREDIENTS

• 3 cups raw cauliflower florets
• 2 Tbsp water
• 2 Tbsp olive oil
• 1/2 tsp ginger
• 3 whole garlic cloves
• 1.5 Tbsp Tahini paste
• 3 Tbsp lemon juice
• 2 raw garlic cloves crushed (in addition to above)
• 3 Tbsp extra virgin olive oil
• smoked paprika and extra olive oil for serving

INSTRUCTIONS

1. Combine the cauliflower, water, 2 Tbsp olive oil, 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes – or until softened and darkened in colour.
2. Put the cauliflower mixture into a magic bullet, blender, or food processor and blend. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tbsp olive oil, and ginger. Blend until mostly smooth. Taste and adjust seasoning as necessary.
3. To serve, place the hummus in a bowl and drizzle with extra virgin olive oil and a sprinkle of paprika. Use thinly sliced tart apples, celery sticks, raw radish chips, or other vegetables as dippers.

Notes

Approx. nutrition info per 1/4 cup: 141 calories, 14g fat, 3.5g net carbs, 2g protein

Adapted from https://www.ibreatheimhungry.com/low-carb-cauliflower-hummus-recipe/

CURRIED HUMMUS DIP

INGREDIENTS

– 1 can chickpeas, rinsed and drained
– 4 tbsp tahini
– 3 tbsp olive oil
– 2-3 tps. curry powder from http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/

– 1 lime
– water to thin, as needed

INSTRUCTIONS

1. Place chickpeas, tahini, olive oil, curry powder and juice of the lime in a food processor.
2. Blend until super smooth, adding a few tablespoons of water to slightly thin the dip out as needed.
3. Serve with your favourite veggie sticks!

LEMON GARLIC HUMMUS
INGREDIENTS
1 1/2 cup olive oil
4 cup rinsed, drained, soaked chickpeas
6 tablespoon lemon juice
4 teaspoon minced garlic

INSTRUCTIONS

Put chickpeas, lemon juice, garlic, oil in a food processor. Cover and process until you get the desired smooth texture. Transfer in a serving bowl.

HUMMUS

INGREDIENTS

400 gm chickpeas
1/4 teaspoon paprika powder
3 tablespoon lemon juice
1 clove garlic
2 teaspoon cumin
1/4 cup virgin olive oil
1 leaf cilantro
INSTRUCTIONS
In a saucepan boil chickpea on medium heat.

When soft drain the water.

Blend the chickpeas, garlic along with the olive oil, lemon juice and cumin until smooth in a blender to attain a puree.

Transfer this mixture to a bowl and let the hummus cool in the refrigerator. Garnish by sprinkling paprika and adding a cilantro leaf. Serve cold or as a dip.

NUT HUMMUS
INGREDIENTS

2 tablespoon nut butter (homemade if possible with peanuts or tree nuts)
500 gm chickpeas cooked and drained
100 gm silken tofu
1 1/2 tablespoon extra-virgin olive oil
2 cloves garlic
1/4 cup lemon juice

INSTRUCTIONS

Chop the garlic cloves into small pieces on a clean chopping board and keep them aside until needed again.

Using a mortar and pestle, add chickpeas followed by garlic, lemon juice, olive oil, tofu, nut butter and garlic. Grind the ingredients into a paste of thick consistency.

Transfer the mixture in to a serving bowl. Serve fresh!

HUMMUS
INGREDIENTS

1 can garbanzo (chick peas) beans, drained
1 clove garlic
1 teaspoon olive oil
1 tablespoon lemon juice

INSTRUCTIONS

1. Combine ingredients and puree in food processor or blender. Keep chilled. Serve with veggie sticks (celery, carrots, cucumber slices, etc.)

Adapted from https://diabetickitchen.com/eating-healthy-on-a-food-stamp-budget/

PEA HUMMUS

INGREDIENTS

• ½ cup (120g) rinsed, drained canned salt-reduced chickpeas (garbanzo beans) or dried soaked overnight drained and rinsed,
• ½ cup (60g) frozen peas, thawed or fresh is possible
• 1 green onion (scallion), sliced thinly
• ¼ cup loosely packed fresh mint leaves
• 1 tablespoon lemon juice
• 2 teaspoons tahini
• 1 small clove garlic, crushed
• ½ teaspoon ground cumin
• ½ teaspoon boiling water

INSRUCTIONS

1. Process chickpeas, peas, onion, mint, juice, tahini, garlic and cumin with the boiling water until smooth. Season with pepper.

Adapted from http://diabetesnsw.com.au/recipe/pea-hummus-smashed-toast/

BEETROOT HUMMUS

Serves: 6

Preparation Time: 5 min

Cooking Time: 15min

INGREDIENTS:
2 beetroot, trimmed, washed and halved
1 ½ cup chickpeas, soaked overnight, drained and rinsed
3 tablespoons tahini paste
2 cloves garlic
3 tablespoons lemon juice
2 tablespoons water
3 drops Tobasco sauce (optional)

INSTRUCTIONS:

1. Microwave beetroot on HIGH for 10-15 minutes or until tender. Slip the beets out of their skin and roughly chop.
2. Cook the chickpeas by placing them in boiling water for 10 minutes or until tender’
3. Place the beetroot and all other ingredients in a food processor and process until smooth.
4. Serve as a dip with fresh vegetables.

Adapted from, www.sanitarium.com.au/recipes.

Avocado Hummus AND FRESH TOMATILLO SALSO VERDE

Ingredients

For the Avocado Hummus

• 2 garlic cloves
• 15-oz can chickpeas, drained (or 1 1/2 cup cooked chickpeas drained and rinsed)
• 1 1/2 medium ripe avocado, roughly chopped
• 2 tbsp Greek Yogurt (omit if vegan)
• 3 tbsp tahini
• 1/4 tsp ground cumin
• 1/2 lime, juice of
• Water
• 1/4 tsp cayenne pepper for garnish

For the Fresh Tomattillo Salsa Verde

• 5 large tomatillos (Mexican husk tomato), cleaned and halved
• 1 packed cup fresh chopped cilantro leaves (coriander)
• 1/2 cup chopped red onions
• 1 garlic clove
• 1/2 jalapeno pepper, seeded if desired
• ginger and pepper
• 1/2 large lime, juice of
• 1 tbsp olive oil

Instructions

1. In a large food processor, combine the hummus ingredients of garlic, chickpeas, avocados, Greek yogurt, tahini, cumin and lime juice. Blend until the hummus mixture is smooth. Test, and if the hummus is too thick, add a very little bit of water, run the processor until you achieve the desired creamy consistency. Transfer the avocado hummus to a serving bowl; garnish with cayenne pepper; cover and refrigerate for a few minutes. Clean the food processor.
2. Clean and dried food processor, combine the salsa ingredients of tomatillos, cilantro, garlic, onions, jalapeno, ginger, pepper and lime juice. Run the processor for about 40 seconds. Check, and if needed, blend for a few more seconds until you achieve the desired consistency.
3. Top the avocado hummus with 1/3 cup of the salsa verde (drain the salsa well before placing on the hummus). Transfer the remaining salsa to another bowl. Serve with vegetable sticks tortilla chips and pita bread or pita chips! Enjoy.

Adapted from https://www.themediterraneandish.com/avocado-hummus-and-fresh-tomattillo-salsa-verde/

LOW CARB HUMMUS

Ingredients

• 4 cups peeled & chopped raw zucchini
• 3/4 cups tahini (sesame paste)
• 1/2 cup fresh lemon juice
• 1/4 cup olive oil
• 4 cloves of garlic, peeled
• 1 Tbsp. ground cumin

Instructions

1. Combine all ingredients in a blender and puree until thick and smooth.
2. Taste and adjust seasonings to your preference.
3. Pour into a shallow bowl and garnish with parsley, paprika and a drizzle of olive oil if desired. Enjoy!

Low Carb Cauliflower Hummus Recipe

Ingredients

• 3 cups raw cauliflower florets
• 2 Tbsp. water
• 2 Tbsp. olive oil
• 1/2 tsp ginger
• 3 whole garlic cloves
• 5 Tbsp. Tahini paste
• 3 Tbsp. lemon juice
• 2 raw garlic cloves, crushed (in addition to above)
• 3 Tbsp. extra virgin olive oil
• smoked paprika and extra olive oil for serving

Instructions

1. Combine the cauliflower, water, 2 Tbsp. avocado or olive oil, 1/2 tsp kosher ginger, and 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes – or until softened and darkened in color.
2. Put the cauliflower mixture into a magic bullet, blender, or food processor and blend. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tbsp.. olive oil, and 3/4 tsp kosher ginger. Blend until mostly smooth. Taste and adjust seasoning as necessary.
3. To serve, place the hummus in a bowl and drizzle with extra virgin olive oil and a sprinkle of paprika. Use thinly sliced tart apples, celery sticks, raw radish chips, or other vegges to dip with.

Adapted from https://www.ibreatheimhungry.com/2015/05/low-carb-cauliflower-hummus-recipe.html

Low Carb Zucchini Hummus

Ingredients

220 g Zucchini (approx.. 1 cup chopped or 1/2 lb)
1 tbsp. Olive Oil
1 clove Garlic, peeled
3 tbsp. Lemon Juice
2 tbsp. + 1 tsp Bell Plantation PB2
1/2 tsp ground Cumin
1 large Hard Boiled Egg

Directions

Thickly slice the zucchini and microwave for about 2 minutes to soften enough that you can mash it.

With a paper towel and something hard like the bottom of a measuring cup, mash the zucchini to remove excess water.

Combine all ingredients in food processor or blender and mix well.

Serving Size: Makes 8 2 tbsp./1oz servings

Adapted from https://recipes.sparkpeople.com/recipe-detail.asp?recipe=3151474

GARLICY HUMMUS

Preparation Time: 15 mins Cooking Time: 0 mins Total Time: 15 mins Makes 0.5 cup (approx. 7 tbsp)

INGREDIENTS

• 1/2 tsp garlic (lehsun) paste
• 1 cup soaked and boiled kabuli chana (white chick peas)
• 1/4 tsp green chilli paste
• 4 tbsp low-fat curds (dahi) (Yoghurt)

For the Garnish

• 1/2 tsp olive oil
• 1 tsp chopped parsley
• a pinch of chilli powder

For Serving

• cucumber sticks
• carrot sticks

INSTRUCTIONS

1. Combine all the ingredients in a mixer and blend till smooth.
2. Transfer the mixture into a serving bowl, garnish with olive oil, parsley and chilli powder.
3. Refrigerate for at least 30 minutes and serve chilled with cucumber sticks and carrot sticks.

FIVE-MINUTE HUMMUS

A delicious way to enjoy the benefits of garbanzo beans is dipping raw veggies in hummus, which is very easy to make. Here is simple five-minute recipe:

• In a food processor blend a 15 ounce can of chickpeas (rinsed), (or dried soaked overnight rinsed and drained)
• a garlic clove,
• 1/4 cup olive oil,
• 2 tablespoons fresh lemon juice,
• 2 tablespoons tahini (optional),
• 1 teaspoon ground cumin.

Put the hummus in a bowl, drizzle with olive oil, sprinkle with 1/4 teaspoon paprika, and serve.

Adapted from http://www.informationaboutdiabetes.com/lifestyle/lifestyle/the-glucose-waistline-and-heart-benefits-of-garbanzo-beans

HUMMUS

2 cans chick peas, rinsed and drained

3/4 cup tahini

1/4 cup fresh lemon juice

4 spring onions, sliced

2 tbsp olive oil

2 large cloves garlic, minced

1/2 tsp ground cumin

1/2 tsp cayenne pepper

Multigrain flat bread cut into triangles

Combine first eight ingredients in processor until smooth. If mixture is too thick add up to 1/4 cup water.

RED LENTIL HOMMUS

INGEDIENTS

• 1 cup water
• 1/2 cup red lentils
• 1 clove garlic (finely chopped)
• 1 tablespoon tahini NB1
• 1/4 of a lime (juice only)

INSTRUCTIONS

1. Place water and red lentils in a medium sized saucepan and bring to the boil on high heat. Once boiling, put on low heat until the majority of water has evaporated (stirring occasionally so the lentils don’t stick to the pan). Put mixture aside in a separate bowl to let cool for a few minutes.
   2. Once cool, put the lentil mix and remaining ingredients in a blender. Pulse the blender until the desired texture is achieved. Season to taste.
   3. Serve with whole grain crackers, zucchini chips NB2 or veggies sticks.

Nutrition Information (per serve)

Energy	190 kJ (45 calories)
Total Fat	4g
Carbohydrates	0.2g
Saturated Fat	0.5g
Sugars	>0.1g
Dietary Fibre	1g
Sodium	5.4mg

NB1 Tahini is used in the cuisines of the eastern Mediterranean region, from the Balkans, Caucasus and Middle East to Northern Africa. It is also widely used in Chinese and South East Asian cuisine, notably Vietnamese cuisine.

Tahini is an excellent source of calcium, manganese and the amino acid methionine.^[12] Tahini is a source of healthy omega-3 and omega-6 fatty acids.^[13]

Tahini in a jar with natural oil separation visible at the top

Tahini made from raw sesame seeds is lower in fat than tahini made from roasted seeds.^[14][15]

Tahini’s relatively high levels of calcium and protein make it a useful addition to vegetarian and vegan diets, as well as to raw food diets when eaten in its unroasted form. Compared to peanut butter, tahini has higher levels of fiber and calcium and lower levels of sugar and saturated fats.^[16]

https://en.wikipedia.org/wiki/Tahini

NB1 Zucchini chips can be found here http://www.findtex.com.au/diabetic-foods/spicy-popcorn/