Make your own Fat-free Hummus

[jimmyq]

Fat-free Hummus

1 tin chickpeas drained or 250g cooked lentils

2 cloves garlic

60g tahini

1 tsp miso paste

1/4 tsp dried cumin

1/4 tsp (smoked) paprika

2tbsp fresh parsley or 1tbsp dried

lemon juice to required taste and consistency.

Chuck it all into a food processor and whizz it up, gradually adding the lemon juice.

We tend to make double batches because we eat so much of it.

Lentils have a lot more protein than chickpeas.

[Loving-life]

Thanks Jimmyq definitely going to give that one a try.

[jobe1968]

Fair amount of fat in the tahini. I used to add it but have backed off. But I am with you on the hummus and chick peas in general.

I am still eating salmon etc but am mainly plant based. I think thought on cholesterol has moved on since the forks over knives and China study. So I still take oily fish and tiny amount of lean chicken / turky.

I will give it a try though. Recently I have been making a hummus with endame (spelling may be out) beans. Frozen soy beans basically these make a tasty high protein dip.

[jimmyq in reply to jobe1968]

Cholesterol does not cause atherosclerosis, it is a contributing factor. The less cholesterol we have, the lower the risk of atherosclerosis. Basically, if we keep our cholesterol down we won't get atherosclerosis (again).

[jobe1968 in reply to jimmyq]

Yes I agree. Inflammation is an issue. Oily fish have benefits in reductions in inflammation. That’s why I have not gone totally plant based. For me most of the benefits are derived from the whole food aspect. I don’t think the total vegan diet is the way to go. But certainly a majority plant based wholefood diet is a good thing for us and the planet.

Out of curiosity I looked up tahini paste.

Per 100g

61g fat

8g saturated fat

So if your concerned about oil content it’s fairly high. I don’t miss it when I make hummus without. Figures may vary as I just looked a generic tahini paste.

[jimmyq in reply to jobe1968]

I will try the next batch without tahini. I am also tempted to make my own tahini, it doesn't appear to be difficult.

[jobe1968 in reply to jimmyq]

I think it’s just that sesame seeds are naturally high in oils. I still use a splash of sesame oil in my Chinese cooking as it punches well above its weight for flavour

[Springray]

Thank you for sharing I shall give it a try. The store-bought ones are full of oil and it's usually rapeseed oil.

For creaminess/slight sweetness, can also add a splash of plant based milk/applesauce.

Having recipes like these mean that we are not loading the body with foods that continue to fuel the vicious cycle of plaque building up in the arteries. Food is Medicine. Whole food plant based (wfpb) medicine, the only way of eating that has been shown in studies to reverse plaque in the arteries. Keep going Jimmyq and thanks for inspiring us all.

[Fortepiano]

Like the BHF I'm a fan of the Mediterranean diet and olive oil, so I include olive oil in my hummus. I make a very simple one with chick peas, tahini, garlic, lemon juice and olive oil. It's definitely a lunch staple and worth making yourself.

Hugh Fearnley- whittingstall also recommends hummus made with other beans whch makes a change.

[jimmyq]

I miss Olive Oil. We have hummus with salad most lunches. Love it!

[Ianc2]

So why no olive oil? ? Hydrogenated trans fats - totally not. Just come back from Spain, The local salad dishes are often liberally laced with extra virgin oil.. Ask for margarine and you will get some very funny looks.

[jimmyq]

It's part of the Whole Food Plant Based diet. If you eat olives you are eating the whole fruit. Olive oil doesn't have the fibre and some of the nutrients.