DIY LEMON GINGER HUMMUS

Who needs store-bought when you can make your own creamy, dreamy hummus? But first, get to know why garbanzo beans are such a great sustainable source of protein and fiber.


BY: LINDSEY JANEIRO, RDN, CLC

Hummus has become a staple across kitchens in recent years, showing up on party trays and snack boxes everywhere. Traditionally made from garbanzo beans, it’s a versatile blend of a delicious, sustainable source of protein, plus herbs, spices, and other flavorings.

Plus it’s incredibly easy to make! But before we get into this simple recipe for Lemon Ginger Hummus, let’s learn why beans are a delicious way to add more protein and fiber to our diets.

PLENTIFUL IN PLANT-BASED PROTEIN

Beans are really unique in that they are a good source of plant-based protein. For example, one cup of cooked garbanzo beans contains 14.5 grams protein. Now, if you’re comparing a half cup of cooked beans to a half cup of cooked animal protein, the animal protein will have more grams of protein. But this doesn’t negate the fact that beans are still a good source of protein.

Concerned that beans don’t contain all nine essential amino acids that the body can’t produce on its own? Don’t be. Your body just needs to have these essential amino acids throughout the day – one single food doesn’t have to contain all of them at once.

FULL OF FIBER

That same one cup of cooked garbanzo beans also packs 12.5 grams of fiber. Daily fiber goals for age-sex groups based on dietary reference intakes and dietary guidelines recommendations can be seen here, but a woman in her twenties through her fifties needs 25-28 grams of fiber daily. 12.5 grams is a significant portion of that!

This healthy fiber includes resistant starch and soluble fibers.  Both pass unchanged through the stomach and small intestine until they get to the colon to feed the good bacteria. There may be side effects of bloating and gas, but other health benefits include improving colon health and reducing the risk of colon cancer.

AFFORDABLE + ACCESSIBLE

Globally, legumes are very inexpensive and readily available, which makes them a dietary staple in many countries. They can be a fantastic option if you have limited funds and need to purchase foods that are nutrient-dense. They’re also pretty versatile, and can be stretched out in many ways over multiple meals.

If you’re all about fresh, bright flavors, this light and delicate Lemon Ginger Hummus totally fits the bill.  If you’re like me and enjoy beans and other legumes, give this Lemon Ginger Hummus a try and see how you like it!

INGREDIENTS
  • 1 can (15.5 oz) garbanzo beans, drained and rinsed
  • 1/4 c. low sodium vegetable stock
  • 2 Tbsp lemon juice (about half a lemon)
  • 1 Tbsp extra virgin olive oil
  • 1 Tbsp minced ginger
  • 1 Tbsp tahini
  • Salt to taste
For the full instructions, head to the full article.

Lindsey Janeiro RDN, CLC is a Registered Dietitian and Lactation Counselor based in Sarasota, FL focused on helping busy moms live stress-free in the kitchen. She inspires moms with the confidence and encouragement they need to create simple, affordable family meals that nourishes everyone’s health and happiness. Learn more about Lindsey at Nutrition to Fit.

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