gut friendly lemon garlic hummus

c
greens and hummus
gut friendly lemon garlic hummus
hummus and tomato

Hummus - oh hummus. I’ve had a turbulent relationship with hummus over the years. I love it, but it most definitely does not love me back. Or if it does, that love lasts but only a few short hours before feeling its wrath.

Like all legumes, chickpeas tend to be a source of struggle for those suffering with food sensitivity and gut issues. But I find myself time and again coming back to them, especially to chickpeas in an attempt to make them gut friendly and easy on digestion.

Considering the proximity of Romania to Turkey and Greece (which are renowned for hummus) I never had it growing up. Romanians borrowed and made versions of nearly every other food, but that one seems to have slipped through, either due to lack of resources or otherwise.

Regardless, the first time I tried hummus was one of those mini divine experiences. I had no idea what it actually was, I just remember thinking, there was life BH (before hummus) and PH (post hummus). And no, it was never about the stuff you dip into it, as I freely use my fingers to do the work (you know you do it too).

However, once the post eating bliss wore off, came the pain, discomfort and agony. And if you’re reading this blog, chances are I don’t have to go into the detail of what hummus does to you - you’re all too familiar with the symptoms. But what if I told you there is a way to make chickpeas and hummus easier on digestion? So much so that you will experience no negative symptoms. I set out to test my theory of giving chickpeas and hummus a makeover.

What makes chickpeas difficult to digest?

Chickpeas and most legumes contain phytic acid and certain sugars that are difficult for the body to break down, causing the unwanted side effects. They also contain lectins, which inhibit proper absorption of key nutrients. I found two factors that can make all the difference and those are soaking and peeling.

Peeling and soaking chickpeas

Yes, it takes a bit more time, but I’ve come to view peeling chickpeas as a rather ritualistic act, meditative even. It forces me to slow down and be present in the moment. And in our mad rushing world, a little slowing down is good, even essential for the soul.

So what I’ve done is taken uncooked chickpeas, soaked them for 12 hours, popped them in my Instant pot (or you can do it on the stove top), cooked them until soft, tossed them in a bowl of cold water and peeled them.

Silky smooth lemon garlic hummus

Not only does peeling them make them significantly easier on digestion but it creates a smooth, velvety hummus that tastes far better than anything store bought.

I like using only the basics - soaked and peeled chickpeas, tahini, lemon juice, cumin, good extra virgin olive oil, garlic, salt and water. Everything gets tossed into a food processor and the end result is a creamy, mouthwatering hummus. if you’re anything like me, you’re going to be eating quite a bit of it right out of the food processor so get some veggies or a big spoon ready and dig in.

hummus and tomatoes
hand and tomatoes
hummus, vegetables and greens
hummus and vegetables
Print Friendly and PDF

gut friendly lemon garlic hummus

  • soaking time: 12 hours

  • prep time: 5 minutes

  • cooking time: 14 minutes in the Instant pot or 1.5 hours on the stove top

  • makes: 4 cups hummus

Ingredients:

  • 1 lb uncooked chickpeas (we will be using 3 cups cooked)

  • 5 tbsp runny tahini

  • juice of 1 lemon

  • 1 tsp cumin plus extra

  • 1/4 cup extra virgin olive oil plus extra

  • 3 tbsp lukewarm water

  • 3/4 tsp salt

  • 1 small clove garlic

  • 1 tsp dried oregano


Equipment:

  • large soup pot

  • food processor

  • instant pot (optional)

  • large bowl


Directions:

In a large soup pot, add dry chickpeas and cover with 8 cups water (chickpeas will expand while soaking) and let soak for 12 hours or overnight.

Once soaked, discard water and rinse chickpeas. Add chickpeas back to soup pot along with 8 cups of water and bring to a boil. then reduce to a simmer for 1.5 hours

If using the Instant pot, add chickpeas along with 6 cups water. Set the timer to 14 minutes on manual. Once finished turn off Instant Pot and let it naturally depressurize.

Very carefully remove the chickpeas from either stove top or IP, give them a rinse and add them to a large bowl of cold water. Toss the chickpeas around with your hands to start loosening some of the skins.

*If you’re suffering with food sensitivity, I highly recommend peeling enough chickpeas for 3 cups. If not, you can skip the peeling part.

Next, add 3 cups peeled (or unpeeled) chickpeas, garlic, salt, lemon juice, tahini and cumin to food processor and turn it on. Add water and 1/4 cup olive oil slowly while the food processor is running. This will give the hummus and extra creamy consistency.

When finished, transfer hummus to a shallow bowl and drizzle with as much olive oil as you’d like, sprinkle with oregano a little extra cumin and a sprinkle of salt.

If you love hummus but struggle with food sensitivity, don’t worry, this hummus is made with soaked and peeled chickpeas and it’s much easier on digestion than your traditional version. #humms #vegan #gutfriendly #easydugestion #easydigestion #calmeats #chickpeas #guthealthy #vegetarian #glutenfree #dairyfree #hommos #garlichummus #lemonhummus

butternut squash hummus

butternut squash hummus with carrots
carrots
butternut squash hummus (15 of 21).jpg

I woke up this morning in my body, present, content. For someone who's often plagued by anxiety, these feelings can sometimes be foreign and often fleeting. As feelings and moods go, I don't expect them to hang around. Soon they'll be replaced by whatever wind will be sweeping through me. But that's okay. Right now, it's just okay. 

Being an adult can feel strange at times. After all, I'm still me...the same me who after a drunken night in New York would take a train at 3am, alone without regard. The same me who grew up speaking a different language, thinking in a different language, and living in a different culture. The same me who spent hours playing by the seashore, building sand castles and collecting shells as a little girl. It's all me...

But once children come along, responsibility replaces youth's selfishness and there's work and stuff and well, shit just needs to get done. Life becomes akin to juggling fine china in a van while going 45 down Lombard Street. So the content feeling I experience in the morning most often vanishes when the day gets going. I crave a version of myself that isn't fragmented with pieces of me tugging in different directions. I crave slow living or rather a slower living.

Perhaps mindfulness is one way to get a step closer to slow living. For me, it's trying to be present in my body and aware of the here and now. Most days I'm on autopilot, going through the motions and likely thinking similar thoughts I did the day before and the day before and the day before. It's how it goes and it's inevitable. But bringing mindfulness to whatever it is I'm doing allows me to fully be in it and appreciate it for what it is, without judgement.

Cooking takes me to this place. No matter what it is I'm making, from an elaborate dish to a simple butternut squash hummus, I feel somehow part of everything that goes into the process. 

butternut squash hummus (10 of 21).jpg
butternut squash hummus (16 of 21).jpg
butternut squash hummus (20 of 21).jpg

Print Friendly and PDF

butternut squash hummus

  • prep time: 5 minutes

  • cooking time: 25 minutes

  • makes: 4-6 servings

Ingredients

  • 1 medium butternut squash

  • 4 tbsp olive oil divided

  • 1/2 tsp lemon juice

  • 1/8 tsp garlic powder

  • 2 tbsp runny tahini

  • 1/4 tsp ground cumin

  • 1/2 tsp salt divided

  • 1/4 tsp pepper

  • optional: 2 tbsp toasted pumpkin seeds

  • optional: 1 tbsp parsley

Equipment

  • food processor

  • baking sheet

  • parchment paper

Directions

Preheat oven to 400 degrees. Peel and cut butternut squash into small, roughly 1" pieces. Combine with 1 tbsp olive oil, 1/4 tsp salt and pepper and add to parchment paper lined baking sheet. Roast for 25 minutes, tossing several times to ensure even roasting.

Once squash is finished, let cool for 5 minutes and add to food processor along with other ingredients aside from optional ones. Adjust seasoning if you want more salt. 

Serve warm or cold with carrot slices or vegetables of your choice. 

If you're following a mostly paleo or whole 30 lifestyle and miss the taste of hummus, here is a delicious alternative. Butternut squash makes for a smooth and creamy hummus. Try it out! #hummus, #butternutsquashhummus, #butternutsquash, #paleo, #whole30, #paleo, #vegan, #calmeats,

beet hummus

beet hummus

So I've been feeling under the weather all week. I tried hard to avoid the cold that's been tearing through my house. A cocktail of Ashwaganda, plenty of Zinc, B Complex and Turmeric shots were daily staples but I got the damn thing anyway. 

Being sick is annoying and terribly inconvenient, especially when you have a family to look after, a job to attend to and a blog to run. Though being sick is somehow insightful for me. It forces me to look at the things that matter. I don't have enough energy to give a shit about the things I'm normally invested in so I try to conserve it and focus on what matters. I had to come up with new ideas and recipes for this week and decided to make less effort and just see what happens.

Read More