by Miriam Hahn
As you learn to live a plant-based life you quickly learn the benefits of batch cooking certain foods that you can use several ways throughout the week. Hummus is one of those items that can be eaten alone or transformed into different meals.
The key ingredient in hummus, beans, are a powerhouse of nutrients, a slow burning carbohydrate, loaded with protein, a resistant starch which is good for your gut, and as a bonus, super filling!
Here is my easy hummus recipe and three ways to use it:
- 2 cans cannellini beans, drained
- 1/3 cup tahini
- 1 lemon (zest and juice)
- 1 tsp cumin
- 2 cloves garlic, minced
- 1 Tbsp olive oil
- 1/2 tsp pink salt
- Put everything into a food processor and blend until smooth! Add water as needed to thin if necessary
- You can add roasted red peppers, Kalamata olives, and/or sun-dried tomatoes!
Hummus Veggie Sandwich
- Cucumber slices
- Tomatoes, Sliced
- Scallions, sliced
- Kalamata olives
- Carrots, shredded
- Basil, sliced
- 1/2 avocado, sliced
- Pink salt, pepper
- Ezekiel or Dave’s Killer bread, toasted
- Spread hummus on one side of bread
- Layer veggies
- Top with salt and pepper
Greek Pita Pizzas
- 6 pitas
- 1 cup English cucumber, diced
- 1 cup tomatoes, diced
- 2 tsp each: olive oil and Braggs apple cider vinegar
- 1/4 cup red onion, diced
- 1/4 cup Kalamata olives, halved or chopped
- 1 tsp oregano
- 1/2 tsp pink salt
- 1/4 tsp garlic powder
- Brush the tops of the pita breads with a little avocado oil, and sprinkle with a sprinkle of salt, oregano and garlic powder. Broil in oven for 2-3 minutes until just brown
- Mix up all of salad ingredients and toss
- Layer pita breads with hummus and then top with salad mixture!
Makes 6 pitas.
Roasted Veggie Wrap
- 1 bunch asparagus or broccoli
- 2 red peppers, sliced
- 1/2 onion, chopped
- 1 cup mushrooms, chopped
- Wraps or tortillas
- 1 cup Hummus
- Grape tomatoes
- Spray the asparagus, peppers, mushrooms and onion in avocado oil. Roast for 30 minutes at 400 degrees
- Layer the wrap with hummus, add roasted veggies, then add fresh spinach, avocado and tomatoes
Makes 2-3 wraps.
Miriam Hahn is the owner of YouCare-SelfCare a private wellness practice, specializing in plant-based lifestyle and disease prevention. She is a certified wellness coach and a graduate of the Cornell University Plant-Based Nutrition Program.
Her services include online wellness and cooking courses, virtual boot camp programs and plant-based cooking classes/ group wellness classes held in Phoenix.