Whether you cook your own garbanzo beans or use the canned variety, this homemade hummus is just delicious. With a spritz of lime and a zing of garlic, it's the perfect creamy spread for pita or crackers. You may also enjoy it as a vegetable dip! Here's the recipe:
2 cans or 2 cups of garbanzo beans, rinsed and drained
1/4 cup extra virgin olive oil
2 garlic cloves, minced
1 tsp. sea salt and fresh ground pepper to taste
1/4 cup lime or lemon juice
Puree the garlic, beans, lemon juice, and salt and pepper in a blender or food processor. Slowly stream the olive oil into the blender as it mixes. Add a little water for a thinner consistency. Serve with pita bread or fresh vegetables.
Here are some interesting facts about Garbanzo beans:Protein for Vegetarians
Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.Heart Healthy
Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack
Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimizes hot flushes in post-menopausal women.
Due to high fiber content and low GI, chickpeas are excellent for weight loss diets. Salad with chickpeas are tasty and can keep you full longer, controlling the appetite.
Hooray for the garbanzo bean!
PS You may also want to check out my video on making your own pita bread!