I try to plan our meals so that leftovers from dinner can be lunch the next day, but sometimes that plan doesn’t work out, and we are left to rethink lunch. No problem unless you’re a little short on time in the morning or maybe if you’re one of those that stands in front of the open fridge contemplating. There are so many directions you could go. Hey! What about hummus? You’ve got a pretty basic base, beans (usually garbanzo beans aka chickpeas) which support gut, heart, hormone and liver health. You can choose to use canned beans (be sure to choose a bisphenol-free can) or soak your beans. I first learned about soaking beans from Wardeh Harmon a long time ago, and she does a great job explaining the process here.
Now what flavor combo do you want to go for? One of my favorites is red pepper with onion and garlic. You could roast them in the oven, but I usually like to do a quick sauté in a skillet on the stove instead. The combination of the sweet red pepper, onions, and garlic create such a yummy sweet and savory flavor. Altogether you’ve got a great resource for protein, healthy fat, and also vitamins and minerals including molybdenum, folate, fiber, manganese, Vitamin C, and B6 making this a balanced and filling meal when paired with carrot and celery sticks and/or some healthy crackers.
Red Pepper and Onion Hummus
- 1 Tablespoon Coconut Oil
- 1/2 White Onion – rough chopped/sliced
- 1 Red Pepper – rough chopped/sliced
- 2-3 Cloves of Garlic – peeled/chopped
- 1 Teaspoon of Cumin
- 1 can of Garbanzo beans (chickpeas)
- 2 tablespoons of Tahini (sesame seed butter)
- 3 Tablespoons Extra Virgin Olive Oil
- 2 Tablespoons Lemon Juice
- Salt & Pepper to Taste
- Melt and distribute the coconut oil in a skillet and add your onions. Stir in your garlic and red pepper about 2-3 minutes later. Stir regularly and add in the cumin near the very end, when the vegetables are soft with a slight firm present and the onions and garlic are slightly browned. Mix well and turn off heat.
- Combine your drained and rinsed chickpeas, tahini, olive oil, and lemon juice in your food processor or blender and process to blend.
- When your sautéed vegetables are ready, add to the bean mixture in your blender/processor and process to a smooth consistency.
- Add the salt and pepper to your preference, and mix briefly on low to combine.
- Serve and enjoy.
Notes and Recommendations
- Choose Non-GMO and organic whenever possible.
- Serve with your favorite raw vegetable sticks (i.e. carrots, celery, etc.) or some yummy crackers. My crackers in the picture above are Jilz, and I usually buy them at a discount from Azure Standard.
- Don’t forget about hummus as a healthy snack option too.