6 months+, Toddler, Kid, Adult
Chickpeas provide a tremendous amount of insoluble fiber which regulates blood sugar and cholesterol levels, aiding heart health. This fiber is converted into short chain fatty acids by gut microbes which serve as fuel for cells lining the colon, thereby keeping this very important digestive organ in healthy, pristine condition. Tahini is a superb source of calcium and vitamins B and E. Combined with pita or wheat bread, hummus offers complete protein i.e. all 9 essential amino acids, critical for growing babies and toddlers (and us adults!)
2 1/2 cups
1 15oz can cooked garbanzo beans
2 tablespoons tahini
1-2 garlic cloves (optional, especially for younger babies)
2 tablespoons freshly squeezed lemon juice ( from 3/4 of an average lemon)
2 tablespoons good olive oil
1/8 - 1/4 teaspoon ground turmeric
1/8 - 1/4 teaspoon ground black pepper (optional)
6 tablespoons ice water
1/2 teaspoon salt (skip for babies)
Heat the oil over medium flame until hot but not smoking. Add the turmeric and stir the pan on and off for about a minute until the turmeric heats and opens up. Turn off the heat and allow the oil to cool. Meanwhile, rinse and drain the chickpeas and add to a blender bowl. Add the tahini, lemon juice, garlic, salt and pepper (if using) and cooled turmeric oil and blend. Add the ice-water (a Yotam Ottolenghi trick!) one tablespoon at a time while blending to smooth out the hummus.
Serve as a dip with chopped veggies, whole wheat breadsticks or pita bread for toddlers and adults or as a puree for babies. Slather on bread and top with chopped avocado (or other veggies) for a nutritious and tasty sandwich meal.