Hummus Time

Hummus with roasted vegetables

Homemade quick and easy hummus:

2 16 oz. canned garbanzo beans

½ cup olive oil

3 cloves garlic

2 tsp. tahini

juice of 1 ½ lemons

1 ½ tsp. cumin

1 tsp. salt or to taste

Combine beans, garlic, tahini, lemon juice, cumin and salt in food processor.  Start blending and at the same time slowly pour in olive oil.   Blend until smooth or to preferred consistency.   If still a little thick at the end, it is ok to continue to blend and add a small amount of water.

In regard to canned or dried beans, the current consensus is that canned beans are safer than dried because of the potential of cross contamination of bulk foods.  Research the specific brand of the beans you choose in order to ensure they are gluten free.   Eden brand organic garbanzo beans are advertised as GF on the company’s web site.   Olive oil and tahini are generally GF, but it is advised that you still read ingredient lists and check on company websites to be sure.    Also check the status of your cumin.   Spices do contain gluten.  Be especially wary of  the generic term “spices” or a “spice bend” on the ingredient lists.

Hummus is high in protein, fiber and heart healthy monounsaturated fats.   It fills you up and keeps blood sugar level stable.   It pairs perfectly with your favorite gluten-free corn chips or veggies for a quick snack or is a great addition to sauteed veggie sandwiches or on top of eggs for a hearty breakfast.   Anyway it is served, it is nutritious and delicious.   Enjoy!