The Mediterranean diet is known to bring health and longevity to those who follow something similar. Lots of fresh fruits and vegetables, whole grains, limited fats or meats. Check out the BlueZones for more information about the longevity study.
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/2 teaspoon baking soda
• 3 Tbsp lemon juice, or juice of 2 lemons
• 2 cloves garlic, roughly chopped
• 3/4 teaspoon salt
• 1/2 cup tahini
• 4 tablespoons ice water, more if needed
• 1/4 teaspoon ground cumin
• 2 tablespoon extra-virgin olive oil
In a medium saucepan place the chickpeas and baking soda in it, and add enough water to cover the chickpeas.
Bring to a boil, then reduce to a low heat, and cook for about 20 minutes, until chickpeas are soft and falling apart. Don't skip this part, this makes the hummus extra creamy.
Strain the chickpeas and rinse with cold water. Set aside.
In a food processor add the lemon juice, garlic and salt, and process until the garlic is chopped very well. Let it sit for 10 minutes.
Add the tahini, water and cumin to the food processor until it is smooth.
Add the strained chickpeas and process with adding the olive oil, until it is very smooth. It usually takes about 5 minutes to make it smooth. Scrap down the sides as you process it, ensuring all of the mixture gets processed well.
You may need to add extra water to get the super creamy texture you're looking for.
Loaded Hummus Plate
1 recipe creamy hummus
12 Kalmata Olives
1 Cucumber, diced
2 Tomatoes, diced
1/4 red onion, diced
1/4 cup vegan feta cheese
2 tablespoons olive oil, drizzled
paprika, sprinkled lightly on the top
4 tablespoons parsley, chopped
Place your hummus nicely on an edged plate.
Creatively place all of the ingredients on the hummus, and enjoy.
Hummus is a great source of protein. The hummus recipe contains 21 grams of protein. Now, you may not eat the whole reicpes, but it's a good start to getting the adequate amount of protein a day. On average a woman needs around 50 grams of protein a day, and men around 55 grams a day.
Here is a list of some good plant foods that are good sources of protein. But remember, all plants contain protein, whether it's a significant amount of not, it's there.