5-Ingredient Hummus | Mediterranean Diet

Author by Chef JoannaPosted in hummus, kevala, kevala organics, mediterranean diet, mediterranean food

Too hot to cook? Make cool appetizers for dinner instead. Make one the most world-loved dipping sauces from Middle East, hummus. You’ll stop buying pre-prepared hummus in plastic cartons and make it yourself once you see how easy it is. 
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This is hummus from scratch with all her summer friends. Marta and I decided to make a no-cook recipe to escape the oven during these hot temps in California and Italy. Simple recipes like these can be a life saver when you don’t feel like cooking. 
Get a can of garbanzo(chickpeas) in a pinch, tahini, garlic, lemon and olive oil and you’re set to go! 
Hummus for snacking, humus for sandwiches, hummus for buddha bowls with grilled veg. Any way you like it.
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It was a delight cooking and chatting with Marta today. She actually made her own tahini by blending sesame seeds with salt and sesame oil. I love that Marta is always on the quest to learn and try new things. Thank you Marta for sharing this time in the kitchen together. I can’t to see what we’ll cook up next! @martascooking 
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Here is the recipe for basic hummus. Feel free to add a roasted red bell pepper or parsley to make a nice hummus trio. 
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Hummus from scratch 

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• 1 can (425 grams), about 1 1/2 cups cooked  garbanzo beans, reserve some liquid from can
• 2-3 Tablespoon tahini
• 1/2-1 garlic clove
• ½-1 lemon, juiced
• 2 Tablespoon olive oil
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In food processor or immersion blender, blend all ingredients thoroughly. Taste and season with pinch of salt if needed. Add a spoon or two of the beans liquid if having trouble blending and want lower fat.
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Can garnish with olive oil, parsley and/or paprika.
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Serve pita or with Fresh veg for dipping like:
  • Radishes
  • Carrots
  • Cucumbers
  • Peppers
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Today, a humble soup, Minestrone makes an appearance here. This is what the longest living family ate every day in Sardinia, Italy. The recipe is almost exact. It is full of beans and vegetables which make it one of the most nutritious one-pot meals you can make. Even though its summer and hot out, I had to try this soup recipe to see what it was all about. In Sardinia they eat both winter and summer minestrone soups so I figured I’d do what the Sardinians do and eat this soup in summer. It was delicious and approved by the family, too. . Thank you #childrenshospitalofphiladelphia for hosting me for another Wellness Wednesday! 🤗 @minal_tolani @tmimi95 . And thank you @zamorarosaura for the Sardinian wine! I don’t know how you got it because it’s rare but it made this meal complete! . MINESTRONE WITH FENNEL AND GARLIC MAKES 8 SERVINGS * ¼ cup red beans, dried or canned * ¼ cup chickpeas, dried or canned * ¼ cup dried fava beans * ¼ cup lentils * 2 large potatoes, peeled and cut into 1-inch cubes * 1 onion, chopped * 1 bunch kale, beet or Swiss chard leaves * 2 small fennel bulbs and stalks, washed and chopped * 1 fresh tomato * 3 garlic cloves * 1 stalk celery, chopped * 2 cups cubed pumpkin or other squash (zucchini, yellow, butternut, acorn) * ¼ cup fregula pasta (can sub Israeli couscous or orzo) * 3 quarts water If using dried beans: Soak beans at least 6 hours, or overnight; drain and rinse. In a soup pot, simmer beans in water to cover for 45 minutes to 1 hour, or until very soft. Add lentils after 30 minutes. Drain beans and lentils. If using canned beans: Rinse and simmer beans in covered pot for 30 minutes, then drain. To make minestrone: In large soup pot, combine beans with all vegetables in water and bring to a boil. Lower heat to medium-low and simmer for 15 minutes. Add 1-2tsp. Salt. Taste and add more if needed. Add fregula or other small pasta and simmer for another 15 minutes. Serve with crusty bread and a drizzle of olive oil. ! @bluezones #bluezones #minestronesoup #eatclean #lowcarb #soup #healthyfood #healthylifestyle #sardinia #sardegna #sardegna #vegan #vegetarian #vegano #longevity

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