Roasted Garlic & Red Pepper Hummus
Let's be nerdy together and learn some stuff.
Dietitian's Recognition: I want to give hummus some love.
It packs a lot of protein per serving.
Here's the breakdown:
2 cups cooked chickpeas = 44 g protein
3 Tbsp tahini = 8 g protein
1 bell pepper = 1 g protein
1 lime = 0.7 g protein
6 cloves garlic = 1.3 g protein
TOTAL = 55 g protein PER SERVING = 9 g protein
I usually eat a serving of hummus in my sandwich or wrap at lunch. Let's compare this to other protein foods (75g portions each)* usually consumed at meals:
2 eggs 12 g
1 serving hummus 9 g
1 serving (75 g) cold-cut lunch meat 9 g
3/4 cup yogurt 7 g
That's a generous amount of protein!
Although plant-based foods can offer a wide array of proteins, I understand decreasing meat consumption will meet opposition at many levels:
People are used to and prefer the taste (at first, anyway)
Culinary traditions make it hard to change
Social norms make it difficult to avoid eating meat
Economic forces encourage supporting local farmers by purchasing these products
National policies make eating meat and meat byproducts more affordable through subsidies
.... my point is: I get it. It's not easy. At first.
... but then you learn how to make meat alternatives like this hummus.
You realize how easy it is.
You realize you can speed-it-up by using canned chickpeas.
You realize how delicious it is.
You realize how versatile the recipe is, allowing you to make it differently each time by changing up the spices.
You realize how affordable it is.
You realize how you can make it in batch, making meal prep a breeze for the rest of the week.
And before long you realize how your choices change not only your life, but also inspire others to do the same.
I love being nerdy and learning these things.
Watch How To Make It Here
Roasted Garlic & Red Pepper Hummus
▸ ▹ Vegan, gluten-free, refined sugar-free, nut-free
Yield: 6 servings
Prep Time: 5 min
Cook Time: 25 min
Total Time: 30 min
2 large red bell peppers, seeds removed
6 cloves garlic (about 1/2 a bulb), peel attached
1 tsp (5 mL) extra virgin olive oil
2 cups (330 g) cooked chickpeas (garbanzo beans)*
3 Tbsp (45 mL) tahini (sesame seed butter)**
1 lemon, juiced (~2 Tbsp or 30 mL)
1 Tbsp (15 mL) water
1 Tbsp (15 mL) extra virgin olive oil
2 tsp (10 mL) balsamic vinegar
1/2 tsp paprika powder
1/2 tsp cajun powder (optional)
1/2 tsp salt***
INGREDIENTS: Optional Garnish
Roasted bell pepper, diced
Preheat the oven to 450F (205C). Coat the bell pepper and garlic in the olive oil, place on foil or parchment paper, and cook in the oven until the garlic peel is lightly browned and fragrant, and when the bell pepper has developed some black/brown spots, about 25 minutes. When cooked, remove the peel from the garlic cloves.
Place all ingredients except the chickpeas in a food processor and blend on high until well combined, stopping occasionally to scrape down the sides. Then add the chickpeas and blend again until a creamy consistency is achieved. Add more tahini if you like it creamier, more lemon if you like more zest, and more water if you want the hummus to be thinner.
Plate, garnish, and serve with crackers, cut up vegetables, or enjoy in a wrap or sandwich.
*If cooking from dry beans, this is about 1 cup (200 g) dry beans. If using canned chickpeas, this is the amount in a 500 g can.
** If you’d like the consistency to be creamier, add 1-2 Tbsp more tahini.
*** If using canned chickpeas, be sure to rinse first. Canned chickpeas are high in salt, so taste test and add this salt at the end in the amount desired.
Variations: add spices as desired, such as basil or cumin while blending to vary flavours. Get creative with this one!
Speed-it-up: using canned chickpeas speeds up the process.
Storage: store in an air-tight container in the fridge for up to one week.
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