Monday, January 30, 2012

White Bean Hummus and Recipe Testing

We're pretty excited that the folks over at The Chubby Vegetarian (who just happen to be Graham's aunt and uncle) are putting together a cookbook! I am thrilled to help test a few recipes for the book, and tonight I made a beautiful Roasted Red Pepper Soup. I'm looking forward to their book that will be out in Spring 2013.To compliment the soup, Graham and I whipped up a quick white bean hummus to put on a wrap. He loves to help food process and blend things.

White Bean Hummus

1 can (15 oz) cannellini beans, drained, not rinsed*, liquid reserved
1 garlic clove
juice of half a lemon
1 Tbsp cumin
1/2 tsp corriander
1/2 tsp smoked paprika
pinch of crushed red pepper
1/2 tsp onion salt
1 Tbsp olive oil*
pinch of sea salt to taste

Put everything but the olive oil in the food processor bowl and blend until it's creamy. Drizzle in the olive oil while the processor is running. Add a little reserved bean liquid if it needs to be creamier. *Draining and rinsing canned beans removes a lot of excess sodium, but the liquid is also a nice replacement for olive oil to keep it a bit lighter. If possible, buying no salt added beans is the best option, or making your own dried beans with no salt.

I put a scoop of the hummus on a whole wheat tortilla. I tossed fresh spinach, shredded carrots and parsley in a lemon vinaigrette (juice of 1/2 lemon, olive oil, agave, salt and pepper) and wrapped that up with the hummus, halved grape tomatoes and sliced avocados. The soup was too spicy for Graham, but he loved the wrap...especially since he had helped make the hummus. The hummus is also a great dip for crackers or fresh veggies.

*1/2 cup of the beans or the hummus provide 10% RDA of iron, 6 g of fiber, 7 g of protein and even a little calcium. All of that for a low calorie, low fat food.

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