Why I love Hummus? It is delicious and you can make it in a blender in less than 5 minutes!! Great for me and my busy schedule!!! Why I follow a LOW glycemic LOAD over a LOW glycemic index? Because a food’s glycemic load takes into account not only the food’s effect on blood glucose levels, but the amount of carbohydrate present in the food- which is a much more accurate assessment.This recipe came from the Mayo Clinic. Ingredients:
1) 2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
Chickpeas are very high in Calium, protein and have a really low glycemic load of about 3 per serving. They help lower cholesterol ( But the best bean for significantly lowering LDL cholesterol is Kidney beans…)
2) 3 cups water
3) 2 Cloves Garlic ( Optional, but I LOVE garlic and it is incredibly healthy for you)
4) 1 bay leaf
5) 3/4 teaspoon salt
6) 1 tablespoon olive oil
You can replace olive oil with Tahini, but make sure you use Tahini that is Dextrin-Free, since Dextrin contains gluten.
7) 3/4 cup plus 2 tablespoons sliced green (spring) onion
8) 2 tablespoons apple cider vinegar
9) 3 tablespoons chopped fresh cilantro
10 1 teaspoon ground cumin
1) In a saucepan over, combine the chickpeas, water, garlic cloves, bay leaf and 1/2 teaspoon of the salt. Bring to a boil.
2) Reduce the heat to low, cover partially and simmer until the beans are very tender, which can take up to an hour. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.
3) Blender Time: Combine the chickpeas, cooked garlic, olive oil, 3/4 cup green onion, vinegar, cilantro, cumin & 1/4 teaspoon salt. Mix to your likeness. Personally, I like my hummus medium-thick!
4)In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion.
5) Refrigerate until ready to serve. ( I hate hot hummus!)
The recipe makes about 1 1/2 cups, with 1/4 cup = 1 serving which equals approximately 103 calories. Hummus has an extremely low glycemic load, so it really is the ideal snack!
By the way, these are my favorite Gluten-Free chips to eat with hummus. LOVE, LOVE, LOVE them. Delicious, low-calorie and all-around healthy. You can order them or find a carrying store at:Popcorners!Best, Dr. Eeks 🙂