Hemp Seed Hummus from Super Seeds by Kim Lutz

I am happy to share this recipe for hemp seed hummus from the new book Super Seeds: The Complete Guide to Cooking with Power-Packed Chia, Quinoa, Flax, Hemp & Amaranth (Superfood Series) from my friend Kim Lutz, author of the Welcoming Kitchen blog and book. Here’s my book review. If you haven’t ever cooked with hemp seeds, they are wonderful, and I was excited to see Kim’s book finally arrive after hearing so much about it from her.

This recipe uses hemp seeds to replace tahini in hummus. Here’s why according to Kim:
Hemp seeds do double duty in this recipe. First, they take the place of the traditional ingredient in hummus, tahini (some people are allergic to sesame seeds). Second, they bring crucial phytonutrients, including zinc and magnesium, to this tasty, satisfyingly textured dip. It makes a great snack, served with crudités such as baby carrots, cucumber slices, celery sticks, and strips of crunchy bell peppers. In addition to making superb sandwiches, hummus is also a salad’s best friend. Try adding a healthy dollop on top of your green salad and you will have a flavorful, filling meal.

Suitable for:
vegan, vegetarian, nut-free, gluten-free, reduced-sugar diets; low-sodium if salt is omitted

Not for:
migraine diets

See more reviews and recipes here:

Amaranth-stuffed acorn squash (review on Spabettie)
Blueberry coffee cake (review on Plant-Powered Kitchen)
Creamy golden corn soup (review on Go Dairy Free)
Granola cookies on Go Dairy Free
Lemon-basil quinoa salad (review on The Blender Girl)
Quinoa lentil soup (review on Ricki Heller)

Hemp Seed Hummus from Super Seeds by Kim Lutz

Hemp Seed Hummus

Makes a great snack, served with crudités such as baby carrots, cucumber slices, celery sticks, and strips of crunchy bell peppers. Makes 1-1/2 cups.
4.60 from 10 votes
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Prep Time 5 minutes
Total Time 5 minutes
Course Dinner, Lunch
Cuisine Mediterranean
Servings 12 servings of 2 tbsp
Calories 112 kcal

Ingredients
  

  • 15 ounces chickpeas (garbanzo beans) cooked, drained and rinsed (1-3/4 cups)
  • 2 tablespoons hemp seeds
  • 2 tablespoons lemon juice (fresh)
  • 1/4 teaspoon cumin (dried)
  • 1/2 teaspoon sea salt (omit for low-sodium version)
  • 3 tablespoons olive oil (extra virgin)
  • 1 tsp garlic minced (one clove)
  • 2 tablespoons water (filtered or spring)

Instructions
 

  • Blend all ingredients together in a food processor or blender until smooth.

Notes

Per serving of 2 tbsp:
  • 81 calories
  • 4 g fat
  • 1 g saturated fat
  • 3 g monounsaturated fat
  • 1 g polyunsaturated fat
  • 0 g trans fat
  • 0 g cholesterol
  • 204 mg sodium (106 mg with salt omitted)
  • 65 mg potassium
  • 9 g carbohydrate
  • 2 g fiber
  • 0 g sugars
  • 2 g protein
  • 2 Weight Watchers Points Plus
Recipe and photo reprinted with permission from Super Seeds © 2014 by Kim Lutz, Sterling Publishing Co. Photography by Bill Milne.

Nutrition

Calories: 112kcalCarbohydrates: 11gProtein: 4gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 166mgPotassium: 158mgFiber: 3gSugar: 2g