Hummus might be the perfect condiment. It’s flavorful, filling, and can be spread on just about anything. When I first changed my way of eating, I searched for these really delicious but really complicated recipes that would resemble my gluten containing favorite meals. I ended up spending a lot of time in the kitchen with a less than satisfactory meal as a result. In more recent years, I have grown to love a more simple way of eating, focusing on those naturally gluten free foods – fruits, veggies, and a healthy protein source. Condiments have become my best friend in the kitchen, as I can take a basic blend of vegetables and a piece of chicken or a couple of eggs, and make them taste great without a lot of fuss or time dealing with a long list of ingredients and instructions.
Hummus is one of my favorite condiments. It’s super easy to make your own – it takes less than 10 minutes to whip up a batch – and you can personalize the flavor by adding whatever spices fit your mood. Hummus is also really high in fiber, as it’s made with chickpeas, also called garbanzo beans. The insoluble fiber in beans is excellent for weight loss, as it fills you up and keeps your bowels moving along nicely. In fact, they actually promote the health of your colon cells, lowering your risk for colon cancer. Beans also take your body a while to break down, so the nutrients absorb slowly, which helps to stabilize your blood sugar. Chickpeas provide lots of good phytonutrients, manganese, iron, tryptophan, and B vitamins, and they help the good guys – those friendly bacteria – in your gut flourish.
Also because of the high fiber content in garbanzo beans, they work as an appetite regulator or even a suppressant. A study done in Australia showed that the participants were more satisfied when chickpeas were added to their diet, and they ended up eating less food throughout the day, especially cutting down on the processed foods in their diet. So garbanzo beans help you feel fuller longer, which means you eat less, which means you lose weight.
This lemon and garlic hemp hummus is not only made with these satisfying little chickpeas, but it’s also made with hemp hearts that add another boost of protein, omega 3 fats, and fiber. Hemp seeds are known to be one of those energizing superfoods. The tangy lemon and garlic together make it a tasty condiment to use on just about anything. Some ways to use this hummus:
- Use as a spread in place of mayonnaise in a sandwich or wrap
- Use in place of mayonnaise in a chicken, egg, or tuna salad
- Use in place of mayonnaise in deviled eggs
- Toss with gluten free pasta or spaghetti squash instead of tomato sauce
- Spread on your pizza instead of tomato sauce
- Spread on a piece of chicken or fish, top with herbs and spices, and then bake
- Use as a dip for vegetable kabobs
- Use as a base for homemade salad dressings
- Add to scrambled eggs or omelets before cooking
- Spread on an avocado or grilled portobella mushroom
- 1 can chickpeas or 2 cups cooked chickpeas
- ⅓ cup hemp hearts
- 2 tablespoons sesame oil
- 1 tablespoon tahini
- zest of a lemon
- juice of a lemon
- 2 cloves garlic
- ½ teaspoon sea salt
- Combine all ingredients in a food processor, and process until smooth.
- Add a little water if needed to reach desired consistency.
- Optional: garnish with additional hemp hearts and lemon zest.