Light chickpea and broccoli hummus is a colorful and tasty variant of more classic chickpea hummus.
An irresistibly velvety cream of chickpeas and broccoli.
Hummus is a dish with Middle Eastern origins, the main ingredients are chickpeas and tahini.
• As for the chickpeas, I prepare several portions to have a small and practical supply in the freezer:
– cooking chickpeas in a pressure cooker.
By doing so, you just need to defrost them in time and in a few minutes the hummus will be ready, avoiding the use of canned legumes.
Otherwise, remember that dried chickpeas need to be soaked [12-24 hours].
If you have doubts about the quantities to prepare, I have noted the weight changes of legumes from raw to cooked: chickpea weight raw and cooked.
The preparation times naturally vary based on the use of chickpeas: dried or already cooked.
I used boiled broccoli in the same quantity as chickpeas.
Light chickpea and broccoli hummus without tahini
Tahini is a dense and nutritious sesame seed-based sauce, so much so that it is called sesame butter: sesame seeds are toasted, ground, and mixed with oil.
To contain the fat content and make our hummus less caloric, we prepare chickpea and broccoli hummus without tahini by simply adding a couple of tablespoons of toasted and ground sesame seeds.
Hummus is traditionally served as an appetizer or used as a spread and sauce warm, at room temperature, or cold.
- Difficulty: Easy
- Cost: Economical
- Portions: 2People
- Cooking methods: Stove
- Cuisine: Middle Eastern
Ingredients
- cooked, boiled chickpeas (for 2 people)
- 2 tablespoons sesame seeds
- 1 head Sicilian broccoli (boiled, same quantity as chickpeas)
- 2 teaspoons extra virgin olive oil (raw)
- 2 teaspoons lemon juice
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste turmeric powder
- to taste smoked paprika
- 1 pinch crushed red pepper (coarsely chopped)
- to taste chopped parsley
Suggested Tools
- 1 Chopper or Immersion Blender
Preparation
Prepare the chickpeas by following the procedure described in cooking chickpeas in a pressure cooker or, if you already have them ready in the freezer, defrost a double portion.
Drain them and set aside a couple of tablespoons to complete the dish.
In a small hot non-stick pan, toast the sesame seeds until they turn golden.
Transfer them to a small bowl, half will be blended with the chickpeas and broccoli, and half will be distributed over the hummus at the end of preparation.
Cut the broccoli into florets, notch the stems with a knife.
Pour the florets into a colander and wash them thoroughly under running water.In a pot, bring salted water to a boil.
Add the broccoli florets and a pinch of baking soda so they remain a bright green color and cook for about 10 minutes until they are tender but not falling apart.With the help of a slotted spoon, gently remove the broccoli florets and transfer them to a container.
For the preparation of the chickpea and broccoli cream, you can use either a chopper or an immersion blender.
I used boiled broccoli in the same quantity as chickpeas.
Pour into the mixer:
• the toasted sesame seeds [half];
• the chickpeas;
• the broccoli;
• the oil;
• the lemon juice;
• a pinch of salt;
• a pinch of pepper;
• the turmeric;
• the smoked paprika;
• the parsley;
and blend.If the chickpea and broccoli cream turns out to be too thick, add some of the water released by the broccoli in their container and blend.
Transfer the hummus to a plate and distribute it using the back of a spoon.
Complete with whole chickpeas, the toasted sesame seeds [the remaining half], turmeric, and smoked paprika, a pinch of mixed pepper, and a pinch of coarsely chopped red pepper, the parsley, and a drizzle of raw oil.
Your light chickpea and broccoli hummus is ready.
Enjoy your meal!
Hummus is traditionally served as an appetizer or used as a spread and sauce warm, at room temperature, or cold.
You can store it in the fridge, taking care to take it out half an hour before consuming it so that it becomes soft and light again.
• you can season your chickpea hummus with the herbs and spices you prefer;
• you can add garlic and onion;
• you can replace turmeric with saffron.You can make your hummus using other legumes:
• lentil and broccoli hummus;
• bean and broccoli hummus;
• fava bean and broccoli hummus;
• pea and broccoli hummus.The combination with pasta, rice, or other grains allows for better absorption of the proteins in the legumes.
The grains in these dishes, in fact, compensate for the amino acids missing in legumes, allowing for a complete amino acid profile.
Choose grains preferably whole.
To learn more: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats, and fiber;
• always prepare it respecting the proportions and combinations indicated in your dietary plan.
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