Walnut Hummus

Last week I showed you how to cook beans properly to maximize nutrient absorption and eliminate the awkwardness that comes as a result of eating beans. And it seriously works! So this week I want to show you a few easy ways to use those beans that you spent so much time properly soaking and cooking. And we’re going to start with hummus.
IMG_4988Hummus is one of my favorite dishes. It’s so useful! Obviously you can use it as a veg dip, but you can also spread it on bread as a sandwich condiment, you can add it to mashed potatoes, mix it with some vinegar for a creamy vinaigrette. So many possibilities! The problem is it’s made with tahini, which is sesame seed paste, 0r sesame seed butter, whatever you want to call it. And often these sesame seeds are hulled and not soaked (phytic acid alert!). So, yup, you guessed it: we need to make our own.

IMG_4904But for interest’s sake, I tried it with walnuts and WOW, that was amazing. Of course you can use (preferably 0rganic) brown sesame seeds, but unless you have a nut allergy, just give this walnut hummus a try. Walnuts are not only high in protein and fiber like most nuts are famous for, but they also provide omega-3 fatty acids (specifically alpha-linolenic acid which helps build cell membranes in the brain, linked to reducing depression and ADHD), Vitamin E, manganese, and so many more. Why wouldn’t you want all of that awesomeness in your food? And let’s not ignore that rich, buttery, almost smoky flavor. 
IMG_4997One cool thing is that roasting reduces phytic acid by about 40%

. And roasting nuts makes them taste better, so win-win! I like to soak them overnight and then roast them, taking a double whammy approach to reducing phytic acid, and then making a nut butter out of them to replace the tahini. What you get as a result is a super rich, creamy, nutrient-dense base to your new favorite veg dip snack. I made this for my kids and they lurved it. I often like to add spinach and herbs (for these photos I used cilantro) for a green version, and it’s like the heavens open up. Raise your hand if you love cilantro. I can’t get enough.

IMG_4992This is one recipe I don’t recommend doubling and freezing, but you can soak and roast your walnuts ahead and freeze just those for a few weeks. And if you already have soaked, cooked chickpeas in your freezer, you can throw this dish together any day for a quick and awesome snack. Remember, cooking nutritious food from scratch doesn’t have to take a ton of time and effort. It just takes a little planning ahead.

Walnut Hummus
A twist on traditional hummus, with the addition of nutritious soaked & roasted walnuts
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1916 calories
253 g
0 g
70 g
85 g
7 g
986 g
262 g
45 g
0 g
56 g
Nutrition Facts
Serving Size
986g
Amount Per Serving
Calories 1916
Calories from Fat 596
% Daily Value *
Total Fat 70g
108%
Saturated Fat 7g
37%
Trans Fat 0g
Polyunsaturated Fat 36g
Monounsaturated Fat 20g
Cholesterol 0mg
0%
Sodium 262mg
11%
Total Carbohydrates 253g
84%
Dietary Fiber 73g
293%
Sugars 45g
Protein 85g
Vitamin A
6%
Vitamin C
48%
Calcium
49%
Iron
148%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup raw walnuts
  2. 1~1.5 cups warm purified water
  3. 1 garlic clove
  4. 2 cups cooked chickpeas
  5. 3 tablespoons fresh lemon juice (or to taste)
  6. 2~4 tablespoon good quality extra virgin olive oil
  7. generous pinch of fine sea salt
  8. water, to thin as needed
Instructions
  1. Place the walnuts in a small bowl and cover with warm water by a couple of inches for at least 8 hours, up to 18 hours. Preheat the over to 350°F. Drain, rinse, and pat the nuts dry with a clean towel. Place the nuts on a lined baking sheet and roast for 15-20 minutes until they are dry, lightly browned, and fragrant.
  2. In the bowl of a food processor, process the garlic clove until finely minced. Scrape down the sides and add the chickpeas and lemon juice. Pulse, scraping down sides as needed, until the beans are mostly smooth. With the machine running, pour the olive oil in a slow stream. Add water to thin as needed. Season with salt to taste.
Notes
  1. You can substitute almost any beans for the chickpeas, and any nuts or seeds for the walnuts. Play around with flavors and textures and have fun!
  2. Variation: Add a generous handful of baby spinach and/or herbs (cilantro and parsley are my two favorites) into the food processor along with the chickpeas.
beta
calories
1916
fat
70g
protein
85g
carbs
253g
more
Scratch Eats http://www.scratch-eats.com/
My trusted Food Processor:

Cuisinart Food Processor

 

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meatless, quick, sides, snacks | October 12, 2015 | By

Comments

  1. Leave a Reply

    Abiehh
    February 29, 2016

    Dear Sarah! Oh my – this heavenly dish is hivang a hyggelig time in my belly right now – how absolutely delicious it was!! I love everything lemony and this is now my new favorite way to eat leeks! Thanks and keep those lovely lovely recipes running:) Smiles to you

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