Wonderful Garbanzo Recipes

Food high in potassium don't come much better than hummusThere’s barely enough time in the day to say how wonderful the garbanzo is, in taste, appearance, versatility, and (most important to this website) being one of the foods high in potassium that is so essential a healthy diet. Chickpeas have no saturated fat, and no cholesterol. They help improve blood sugar levels and fight cholesterol. They are also high in protein, making them great for vegetarians.

While this is a recipe post, it will be a bit different from the rest. We’ll start with the most popular and healthiest snack we can make from garbanzos, hummus. Hummus is very simple to make, and the variations are endless. The recipe, in short, calls for garbanzo beans and a mixer (or a strong arm to do the mashing).

The slightly more complicated version calls for:
Garbanzo beans
Olive oil

That’s it. For that, you get a versatile dip or spread that is loaded with potassium, magnesium, Vitamin C, iron, dietary fiber, amino acids, the list goes on. Did I mention it tastes good?

Tahini is, of course, sesame paste. While many consider it to be essential to hummus, it’s not. It can be omitted, or sesame oil can be used as a substitute. I use sesame oil because it gives the hummus a lighter, yet slightly roasted flavor. Also, sesame oil is a whole lot easier to work with the tahini paste.

Olive oil is usually used, but you can experiment with other oils as you wish. Olive oil suits the taste, and is healthy though.

The lemon is mainly there to preserve the hummus and give it just a little tang to balance off the heaviness of beans and oils. If you don’t have lemon, try limes or another citrus fruit. No fruits at all? Try vinegar. The key is to add it slowly to taste. A little goes a long way.

Speaking of a little going a long way, there’s the garlic. You can omit this too if you wish, but just one clove of garlic is enough to give your hummus a wonderful aroma.

Salt to taste. Not essential again, but there’s no good reason to cut it out. We need salt in our diet. All the talk about getting overdosed on salt mainly refers to the salt one gets when eating frozen and processed foods, which are salted to the gills.

So far as proportions of ingredients, that’s up to you. Just dump the garbanzo beans in a mixer, and add the rest a bit at a time, tasting as you go.

Beyond these, it’s all up to you. You can add spices, such as cumin, curry spices, cinnamon, chili peppers, oregano, coriander, parsley, or anything you desire. These can be fresh or dry herbs as well. To add to the taste, and to make for a nicer appearance, sprinkle parsley, coriander or even feta cheese on top when serving.

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