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Fresh Parsley Hummus
Prep Time: 15 min.
Makes 3-4 servings (2 cups).
Online Cooking Lesson Ingredients
- 1 14oz can chickpeas (or 1/2 cup dried, fully cooked)
- 1 Tbsp nut/seed butter
- 1/2 lemon, zested and juiced
- 1 clove garlic
- 1/4 cup fresh parsley
- 1 tsp cumin
- 1/2 tsp paprika
- 1/2 tsp sea salt
- 1/4-1/2 cup water
Directions
- Put the hummus ingredients in a blender or food processor, with enough water to puree until smooth.
Download recipe here
Online Cooking Lesson Notes
Cooking dried beans vs canned
Look for can with no salt (if there is, be sure to rinse), and ideally using kombu during cooking. Also good to look for organic and BPA-free lining.
Chickpeas: fiber, protein, vitamins, minerals, antioxidants, minimal fat
Ratio of liquid and accent liquid (any type of citrus or vinegar)
Lemons: Vit C, antioxidants, especially in the zest, and especially to neutralize cigarette smoke
Adding vegetables = nutrients!
Parsley: vit A, C, K, folate, calcium, magnesium, manganese, antioxidants – flavonoids, carotenoids – anti-inflammatory. Best eaten FRESH!
Whole food fats vs oils
Tahini: calcium, healthy fats, fiber, protein, carbohydrates, vitamin E, minerals
Texture before seasoning
Seasoning depends on thickness, volume and your personal tastes. Get the texture first, otherwise your seasoning could be off.
Seasonings
Garlic: medicinal (antibiotic, antiseptic), antioxidants – activated by pressing, reduce inflammation
Cumin, paprika – add small amounts of vital nutrients (amino acids, antioxidants), help boost digestive action, spices also help suppress appetite
Salt – sea salt, kelp, etc
How to Serve
Fresh veggies for dipping, sliced veggies as crackers, on top of a salad, in a sandwich, base of pizza, thin out to sauce, bake and serve as a pate
Download online cooking class notes here
I hope you enjoy this extended online cooking lesson. Feel free to ask any questions below.
And if you liked this, check out my online cooking classes for more lessons 🙂
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