- ½ c. organic chickpeas (if using canned, please buy a No Added Salt version, then rinse & drain before using)
- ¼ c. organic avocado
- 1 Tbs. water
- 1½ tsp. lime juice
- ¼ tsp. chili powder
- ¼ tsp. garlic powder
- ¼ tsp. freshly ground black pepper
- 1/8 tsp. cumin
- Combine all the ingredients in a food processor and process 1-2 minutes until the hummus is smooth.
- Tip: If you want a smoother hummus, remove the translucent skins/ shells from the chickpeas before processing. (The chickpea can be popped right out of the shell between your fingertips.)
- To serve: Enjoy with 1 cup of your favorite organic raw vegetables, like baby carrots, cucumber slices, bell pepper slices, or sugar snap peas.
Makes 2, ¼-cup servings. Per serving: 99 kcal, 3.7 g fat, 5 mg sodium, 13.5 g carbohydrates, 4.4 g fiber, 2.1 g sugar, 4.1 g protein. (Nutrition does not include accompanying raw vegetables.)
Chickpeas, or garbanzo beans, are a good source (if not great or excellent) of molybdenum, manganese, folate, fiber, tryptophan, protein, copper, phosphorus, and iron. Garbanzo beans offer digestive tract support, antioxidants, decreased cardiovascular risks, improved blood sugar regulation, and increased chances for satiety/ can lead to decreased overall caloric intake.
Avocado is a strong source of fiber, vitamin K, folate, vitamin C, vitamin B5, potassium, and vitamin B6. Although high in fat, avocados are technically a fruit (sometimes called an alligator pear). In addition to cardiovascular health benefits, avocados also offer anti-inflammatory benefits, namely from phytosterols, antioxidants, and omega-3 fatty acids.
Limes are a good source of vitamin C for low calories. Their phytonutrients are loaded with antioxidant and antibiotic effects.
Chili powder can relieve achy joints, as capsaicin, found in chili peppers, has an anti-inflammatory effect. This can help ease arthritic swelling and pain.
Garlic is a good source of manganese, vitamin B6, vitamin C, selenium, calcium, tryptophan, phosphorus, vitamin B12, and copper. It offers cardiovascular benefits, anti-inflammatory benefits, antibacterial and antiviral benefits, and cancer prevention. Also, recent studies are suggesting garlic may even improve the absorption of iron.
Black pepper is a good source of manganese, vitamin K, iron, fiber, and copper. It’s known to improve digestion and promote intestinal health.
Cumin is a good source of iron, manganese, magnesium, and calcium. These little seeds are good for digestion, iron for energy, immune function, and cancer prevention. Tip: it’s a great spice to use in Indian, Middle Eastern, or Mexican-flavored cuisine!
Sources:http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=27 http://www.lhj.com/recipes/healthy/eating/5-spices-with-health-benefits/ http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=74 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=91