- Food and Cooking
Hummus With Walnut Butter
I love a good hummus; it's versatile for sandwiches, chips, and as a vegetable spread. Garlic is nature's antibiotic that does not threaten the intestinal flora necessary for the body's digestion and defense.
I had cooked the garbanzo beans two nights prior to making this recipe by using the soak-overnight method after sorting and washing them, then I strained the first water, as the first water contains bean sugars that cause gas. I cooked them about 1 1/2 hours (heat can be turned off after reaching boiling point and allowing them to steep, then repeating this two or three times until the 1 1/2 hours are completed; beans should be soft and easy to chew).
I didn't have any tahini, the traditional ingredient of hummus, so I used the walnuts I had on hand. Nor did I have table salt or salty soy sauce handy, so I used the brine from canned, green olives. I was very pleased with a hummus having slightly more texture than the varieties available at the grocery store.
- 2 cups garbanzo beans (chickpeas), cooked and strained
- 1 cup walnut halves, raw, unsalted
- 2 cloves garlic, fresh and minced
- 3 tablespoons safflower oil, cold pressed
- 3 tablespoons lemon juice, pure
- 1/4 cup olive oil, extra virgin, 100%
- 3 tablespoons brine, green olive water
- Put the cup of raw walnut halves or pieces into a food processor or blender with the minced garlic and 3 T safflower oil.
- Blend about 20 seconds; stir if necessary. Mixture should be smooth and homogenous.
- Clean and press the garlic cloves into the walnut butter.
- Add the garbanzos, lemon juice, olive oil, and brine.
- Blend all ingredients together, about 20 seconds. Mixture should be smooth and homogenous.
Nutritional Value of Commercial Hummus
|Serving size: 1 tablespoon|
|Calories from Fat||9|
|% Daily Value *|
|Fat 1 g||2%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 2 g||1%|
|Sugar 0 g|
|Fiber 1 g||4%|
|Protein 1 g||2%|
|Cholesterol 0 mg|
|Sodium 57 mg||2%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
The above nutritional values also include 1% of the daily recommended value (DRV) for calcium and 2% DRV for iron, based on a 2,000 calorie diet.
The difference between my recipe and the commercial hummus is that my recipe is going to be better nutritionally because of the high linoleic acid available in the fresh oils. Walnuts, too, are a good brain food, according to Dr. Oz.
To read more about the nutritional benefits of walnuts and other nuts, be sure to check out this link: http://www.caring.com/articles/nuts-with-super-healing-powers
http://nutritiondata.self.com/facts/legumes-and-legume-products/4407/2 (nutritional values of commercial hummus)
All photos are my own work.