Recipes


Carrot and White Bean Hummus With Vegetable Sticks

Published On  March 17, 2016 By
20 min cook time
2 min prep time
Snacks
Preperation Time:
2 mins
Cooking Time:
20 mins

Ingredients:

1/2 cup Double beans white. (If you don’t find white beans, use any other beans of choice, soaked and cooked)

2 small Carrots

1 green chilli (optional)

1 tablespoon Tahini paste (in absence of Tahini, add a ground paste of 1/2 tablespoon white sesame seeds and 1/2 tablespoon olive oil)

2 tablespoons Yogurt

2 cloves garlic

Salt, to taste

1 tablespoon Extra virgin olive oil

Juice of  1 lemon

2 tablespoons Finely chopped basil

Carrot sticks, cucumber sticks, celery sticks (any veggie you like)

nutrition facts

Serving Size1 ServingPer Serving%Daily Value*
Calories627Calories from Fat211
Total Fat23.4g36%Saturated Fat3.7g18%
Cholesterol2mg1%Sodium721mg30%
Potassium2377mg68%Carbohydrates80.3g27%
Dietary Fiber20.0g80%Sugars10.4g
Protein29.4gVitamin A414%
Vitamin C17%Calcium42%
Iron69%

nutrition facts

Serving Size1 Serving
Calories627
Total Fat23.4g36%
Cholesterol2mg1%
Potassium2377mg68%
Dietary Fiber20.0g80%
Protein29.4g
Vitamin C17%
Iron69%
Per Serving%Daily Value*
Calories from Fat211
Saturated Fat3.7g18%
Sodium721mg30%
Carbohydrates80.3g27%
Sugars10.4g
Vitamin A414%
Calcium42%

Procedure:

Soak the double white beans for 2 to 3 hours in lukewarm water. Drain and place in a small pressure cooker with 1.5 cups water. Cook till completely done.

Cook the carrots and keep aside.

In a blender, place the cooked and drained carrots, cooked beans, tahini, green chilli, garlic, salt and yogurt, and blend to a smooth puree.

Transfer this into a bowl. Add the lemon juice, 3/4 tablespoon extra virgin olive oil and most of the chopped basil. Whisk well to combine. Remove this into a serving bowl.

Garnish with the rest of the olive oil and finely chopped basil.

Serve with carrot sticks/ cucumber sticks/ any veggie of your choice/ crackers/ or can even be used as sandwich spread.

Carrots are often thought of as the ultimate health food. An overwhelming body of evidence exists suggesting that increased intake of antioxidant-rich fruits and vegetables reduce cancer and cardiovascular disease risks, carrots included. Health Benefits of Carrots include:

Prevention of Heart Disease – High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol levels, it is a good idea to consume a healthy dose of carrots, in order to prevent heart-related problems.

Blood Pressure – Carrots are rich sources of potassium, which is a vasodilator and can relax the tension in your blood vessels and arteries, thereby increasing blood flow and circulation, boosting organ function throughout the body, and reducing the stress on the cardiovascular system. The coumarin found in carrots also has been linked to reducing hypertension and protecting your heart health.

Immune Booster – Carrots contain a number of antiseptic and antibacterial abilities that make it ideal for boosting the immune system. Not only that, carrots are a rich source of vitamin C, which stimulates the activity of white blood cells and is one of the most important elements in the human immune system.

Digestion –  Carrots, like most vegetables, have significant amounts of dietary fiber in those orange roots, and fiber is one of the most important elements in maintaining good digestive health.

Prevents Cancer – Beta-carotene consumption has been linked to a reduced risk of several cancers, notably lung cancer.

Macular Degeneration –  This is a common eye disease of the elderly that impairs the function of the macula. Research has found that people who ate the most amount of beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least.

Improves Eyesight – Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrots are rich in vitamin A, it is good for improving eyesight and preventing conditions like night blindness from developing as we age.

Oral Health – The organic compounds in carrots all by themselves are good for mineral antioxidants, but carrots also stimulate the gums and induce excess saliva.

Diabetes – Carrots are good for blood sugar regulation due to the presence of carotenoids in this delicious vegetable. Carotenoids inversely affect insulin resistance and thus lower blood sugar, thereby helping diabetic patients live a normal, healthy life. They also regulate the amount of insulin and glucose that is being used and metabolized by the body, providing a more even and healthy fluctuation for diabetic patients.

Double White Beans also contain a host of benefits and is an excellent source of nutrition in your diet.

Rich in dietary fiber

Lower Your Heart Attack Risk – not just because they are high in fiber, but in the significant amounts of folate, and magnesium these beans supply. Double White Beans good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects.

Gives You Energy to Burn While Stabilizing Blood Sugar – In addition to its beneficial effects on the digestive system and the heart, Double White Beans soluble fiber helps stabilize blood sugar levels.

Iron for Energy – Double White Beans can increase your energy by helping to replenish your iron stores.

Manganese for Energy Production and Antioxidant Defense – Double White Beans are a very good source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defense

Protein Power – Double White Beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.

This hummus is an excellent source of fiber and a good source of protein, Very low in cholesterol, High in dietary fiber, High in iron, High in manganese, High in potassium, and Very high in vitamin A. This dish is excellent for those mid-day or late night hunger pangs. This can be made ahead and stored in the refrigerator/ freezer for later use.