Hummus is a great source of fiber, iron, folate, phosphate, copper, magnesium and manganese. We love this dip served with red peppers, which provide vitamin C to facilitate absorption of the iron. Try substituting with roasted garlic instead of raw and slightly add more water for an extra creamy version!
2 cups cooked chickpeas
2 tblsp tahini (sesame seed paste)
2 large garlic coves, crushed or minced (or 5 cloves of roasted garlic)
1/4 cup chopped fresh parsley
1 tsp ground cumin
1/4 tsp sea salt
1 tblsp extra virgin olive oil
3 – 4 tblsp fresh lemon juice
2 – 3 tblsp water
- Combine chickpeas, tahini, garlic, parsley, cumin, sea salt, oil, 3 tblsp lemon juice, and 2 tblsp of the water in a blender or food processor.
- Process until smooth, stopping to scrape sides if necessary. If the mixture is too dry, add more water 1/2 tablespoons at a time, while processing.
- Taste and adjust the seasonings as necessary. Add rest of the lemon juice if desired. For an extra creamy texture, process for 5-10 minutes.
- Serve with fresh veggies or warm pita bread, toasted rye, or in a sandwich.
This is another favorite recipe from the renowned Dr. Jonn Matsen!