Whenever I hear people raving about hummus I chuckle a bit. “Hummus is sooo cool.” “Hummus is delicious, nutritious, and trendy.” For us Orthodox, after a couple of months of fasting hummus is blah, blah, blah. Here at the head of the great fast, we’re ready to eat it up. Perhaps, with homemade pita, za’atar, and a really great recipe, hummus can stay delicious through the fast. Even when the delicious has worn off hummus will still be nutritious.
According to Francis Moore Lappe, author of Diet for a Small Planet, the two main ingredients in hummus, chick peas and tahini, are complementary proteins.
For those unfamiliar with Diet for a Small Planet, part of Lappe’s general theory is that meat is not necessary for building health. It is true that animal products contain more of the amino acids necessary for the body to utilize protein as fuel. Unfortunately, animal protein is expensive for the consumer and the planet. As an alternative Lappe suggests eating plants in particular combination increase the useable protein. “…eating daily (for practicality, in the same meal) different plant foods in which the amino acid deficiency of one item is supplemented by the amino acid contained in others. This diet is more efficient…because the complementary effect of the mixture means that more of the protein can be used by the body (less is lost and converted to fuel). (1975, 80)
Hummus combines chick peas and tahini (sesame seed paste).
According to Lappe one cup of chick peas eaten alone have a protein equivalent of a 4 1/2 ounce steak. (mmm steak)
1 1/2 cups of sesame seeds eaten alone has the same.
Combined, the useable protein is increased by 27%. The combination makes the sesame/chickpea worth a 10 1/2 ounce steak. (oooo steak)
Through the fast just keep telling yourself that your hummus is like a steak. Note I said hummus is like a steak. Simile not metaphor.
Hummus
3 c cooked or 2 cans garbanzo beans(chick peas)
1/4 c tahini *
2 garlic cloves, mashed
2 Tbs lemon juice
1 tsp salt
1/2 tsp cumin
Step 1. Lord, bless my work.
Step 2. Cook dry beans according to package directions, reserve cooking liquid. Open bean can, drain, reserve liquid.
In a blender, food processor, or mortar and pestle combine all ingredients and mix until very smooth. Smoother is better. Ideal consistency is between very wet and dry. If you dipped your pita into the mix a soft dent remains.
Step 3. Adjust seasonings to taste. I have it on very good authority that the only ingredients you should adjust are the salt, bean juice, and lemon juice.
Step 4. Garnish with olive oil, paprika, or red pepper. Eat with pita and za’atar.
* Tahini is sesame seed paste or sesame butter. You can find it at most health food stores, online, in the kosher section of your grocery store, or ethnic grocery stores. Don’t be afraid to ask your store manager to carry it. It is shelf stable, so they don’t have much to lose. If you can’t find tahini just substitute 1/2 cup toasted sesame seeds.
Your recipes make me happy :-). I hope I can try them out sometime…
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