Hummos with Miso – Mega-Healthy, Mon

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HUMMOS
A popular Middle Eastern dip, hummos is the perfect party appetizer. It’s also now available in most markets, including coffee shops like Pete’s coffee, it makes an amazing mid afternoon snack when your energy is dipping. Since it’s high in protein and essential fatty acids, it will replenish your energy immediately and sustain you long past what would caffeine and the sugar & carb high of a mid afternoon muffin. Don’t let your cravings deceive you. That 4pm sluggishness is really your kidneys looking for a little rest. If a siesta or a 3-minute meditation is out of the question, hummus is the thing to keep on hand in your office or home fridge. Plus, my special recipe, made with miso paste, will keep your intestines happy due to it’s probiotic nature.

“If you’re happy and you know, say “I am”  –  I AM…”

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And here I AM happy, serving up tastes of hummos with it’s sexy counterpart, Tabouli.

Enjoy this served with fresh or toasted pita bread, slathered on a piece of your favorite hearty bread, as a dip for veggies. You can even dilute it and use it as a sauce for veggies or on a baked potato. Tahini, rich in calcium, is a ground sesame seed paste, similar to peanut butter. It’s an important part of the hummus recipe and cannot be substituted. However, it can be omitted, and many store bought hummos will leave it out to cut productions costs and nutrition costs for you.

I also add miso paste – and less straight up sea salt. The miso has a tangy, salty vibe that gives the hummos some added depth. Plus, fact is miso rocks in the nutrition department and I aim to slip it in as many dishes as I can – it’s full of probiotics, protein, minerals, vitamins, including B12 (conflicting reports) .

Hummos with miso – Mega-healthy, Mon.

Try making it yourself, you’ll be surprised how easy it is to make and how great you feel after.

Ingredients:

  • 1 16 oz can of chickpeas / garbanzo beans
  • OR 2 cups cooked from dried chickpeas
  • 1/4 cup liquid from the chickpeas
  • 3-5 T lemon juice (depending on taste – I like it on the more lemony side)
  • 2 T tahini
  • 1 clove garlic, peeled and deveined
  • 1/4 tsp salt
  • 2 T olive oil
  • 1 T miso paste (red or mild yellow are what I use)

Preparation:

If you choose to cook your chickpeas, start by soaking 1 cup of dried chickpeas overnight. Boil without salt, in 4-6 cups water, with a 3” strip of kombu seaweed for approximately 40 minutes or until tender.

Drain chickpeas and set aside liquid. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Add the garlic, lemon, olive oil, salt and miso and continue blending.

NOTE: Always taste what you’ve made before serving and dial in the right balance of salt-fat-acid.

Place in a serving bowl, and create a shallow well in the center of the hummus. I love adding a small drizzle (1-2 tablespoons) of olive oil in the well and a squeeze of lemon. Garnish with parsley, paprika, cumin or zatar (a middle eastern blend of spices and crushed toasted sesame seeds).

Serve immediately with fresh, warm or toasted pita or whole grain bread, tabouli and olives. or cover and refrigerate and use instead of meat or cheese on a sandwich, in a wrap or as a snack with veggies.

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