Bean Free Hummus

Bean Free Hummus

Hummus is a dip or spread traditionally made with chickpeas, tahini, olive oil, lemon, garlic and spices. Tahini is simply sesame seeds ground into a paste. Sesame seeds are a healthy fat and are rich in the essential nutrients copper, manganese, calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans and to prevent high blood pressure. Sesamin has also been found to protect the liver from oxidative damage.

Traditional hummus containing chickpeas.  Chickpeas contain many essential nutrients and fiber but they also contain a significant amount of carbohydrates.  Although the glycemic index is not terrible because the hummus also has fat, which blunts the insulin response in the body, they still can pack a punch for someone who is diabetic or overweight.  A 1/4-cup serving size of hummus would be about 9-10 grams of carbohydrates.  For someone trying to stick with a low carbohydrate diet this may be more then you want at one setting. And lets be honest, who can eat just 1/4 cup?

Perhaps of even greater concern is the effect that beans have on the gastrointestinal tract.  Not only are they hard to digest, causing gas and bloating in many individuals, but beans contain lectins.  Lectins have been found to be implicated as a factor in IBS, Crohn’s disease, multiple sclerosis, peptic ulcers, allergies and Type 2 diabetes.  Many doctors are now recommending we remove these from our diets if we have gut issues.  Since so many people have unhealthy guts, I came up with this recipe for my clients to use on my Two Week Detox Plan.

This recipe replaces the traditional beans with a squash for a savory hummus that will stand up on its own as a nice condiment or dip.  There is no olive oil in this recipe as it tasted better without it so I choose to use more tahini instead.  If you use too much squash to tahini in the ratio you may get a product that is not as thick as you desire so feel free to add a little more tahini at that point.

This is quick and easy to make.  Mix it up in a food processor or a blender in just minutes. Spice it up with more cayenne if you favor a spicy hummus or more garlic to suit your preference. I hope you enjoy it!  If you are looking for other bean free options for hummus, check out my Cauliflower Hummus for a thick, authentic hummus taste and texture.

Bean Free Hummus                                                                

3 small yellow squash or zucchini, chopped
3 T tahini
1/4 cup lemon juice
2 garlic cloves, minced
1 tsp. cumin
1/2 tsp. salt
1/4 tsp. paprika
1/4 tsp. cayenne pepper

Mix all ingredients in food processor or blender until creamy.

Makes 6 servings
Serving size:  1/2 cup

Calories:  63
Fat:       4 g
Carb:     5 g
Protein:   3 g

Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!

Visit BodyDesigns Two Week Detox Plan or BodyDesignsbyMary for more information.

References:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84
http://jdmoyer.com/2011/02/15/to-bean-or-not-to-bean-that-is-the-question-legumes-lectins-and-human-health/http://lowcarbdiets.about.com/od/carbcounts/a/Carbs-In-Chickpeas.htm