I’m all about quick, uncomplicated, sustainable, and cost effective.
I like to keep bean dips and spreads in the refrigerator for quick meals. A simple plate of raw veggies and bean dips of any kind—or a hummus spread on whole wheat tortillas, lettuce, or cabbage leaves--make the perfect substitutions for a labor-intensive meal.
This Lentil Hummus recipe is easy to make, and it provides several servings; without the salt, oil, and expense of store-bought hummus.
Ingredients
4 cups cooked lentils (about 2 cups dry lentils cooked in 7 cups water + 6 peeled garlic cloves)
1 cup raw, hulled sunflower seeds or 2 ripe avocados
1 Tablespoon favorite no-salt seasoning
2 lemons, juiced or 6 Tablespoons lemon juice concentrate
Directions
Cook lentils and garlic until soft and tender—about 45 minutes. (Or cook them in a crock pot overnight on low.)
Put all ingredients in a food processor and blend until smooth and creamy. Store in an airtight container in the refrigerator. The hummus will thicken as it cools.
This recipe makes enough hummus to freeze for later use too.
Hummus is a great way to eat beans!
Beans are a resistant starch. They are full of fiber and good for gut health; they lower blood sugars; and they bind cholesterol in the digestive tract to facilitate its removal from the body.
Try to incorporate at least one serving of beans into your meals daily.
Here’s to your good health!
Emily Boller, artist, mother, and author of Starved to Obesity, lost 100 pounds more than twelve years ago by eating an abundance of high-nutrient, plant-rich food. Today, she’s certified in whole plant food nutrition from the Nutritarian Education Institute. She’s on a mission to combine practical, no-nonsense and cost effective tips—with easy to understand science—in order to help anyone escape the addictive grip of the Standard American Diet.