I wanted to share my hummus recipe with you this week. Why you may ask…well, this may be TMI but store bought hummus makes my tummy very upset. It may be the mix of preservatives and additives or just the beans in general but I find that beans I soak and cook myself make my tummy feel way better.
Most companies that manufacture bean cans do not take the time to process them before they are canned so that we as the consumer can easily digest them. So if you’re not going to soak and cook beans yourself, be aware of this or choose companies that do soak first (Eden Organics is a good one).
Well, legumes contain phytic acid which inhibits the absorption of nutrients by your body. Don’t be fooled though, phytic acid isn’t just in legumes, it is also in grains like barley, oats, rice etc. and nuts and seeds.
Phytic acid can have an impact on your digestion and nutrient absorption by binding to key minerals and slowing down their digestion. However, there are ways to reduce phytic acid before you consume foods that contain it. To reduce the phytic acid you have options such as soaking, sprouting, fermenting or cooking these foods. For things like raw spinach, you can also ensure that you are consuming some Vitamin C in the form of a salad dressing for example to aid with absorption.
So for my hummus, I soaked my beans overnight and then cooked them in the morning. I also decided to skip the tahini for this recipe because I know not many people have it on hand (which is why I never used to make my own hummus) and really, in my opinion, it’s not always needed when you have other delicious ingredients!
If you’re not a fan of olives, I’d suggest replacing with marinated artichoke hearts or sundried tomatoes.
I’d love for you to try my recipe or create your own flavour combination. Please tag me on Instagram and Facebook (@balancingandie) with your creation. Click here to pin the recipe for future reference.
Olive Hummus (without tahini)
- 2 cups cooked chickpeas
- 4 green olives (stuffed-optional)
- 2 tbsp olive oil
- 1 tbsp lemon juice (more to taste)
- 1/4 tsp pink Himalayan salt
- 1 clove of garlic (optional)
- 1 green olive chopped
- Dash of smoked paprika
- 1 tbsp olive oil
- If using canned beans, skip to step 3. If cooking from dry beans, soak chickpeas overnight in water that covers all the beans. Drain in the a.m.
- Boil water in a pot and add beans. Turn to medium-high heat and cook until they are tender (about 30 minutes). Drain.
- Mix hummus ingredients in a food processor for 1-2 minutes, scraping the sides as needed.
- Top with chopped olives, extra olive oil and smoked paprika if wanted.
- Enjoy! Store any extra in the refrigerator for up to 1 week.
This information is provided as an estimate only. The below information may change with any substitution you make or variances in items used.