Omegas. I've been really into learning more about omega 3 fatty acids lately. And so I've been adding foods like walnuts and flax oil more to my diet - good vegan sources of omega 3's. And an easy recipe to use these ingredients in is hummus. I've replaced my usual olive oil ingredient with a mix of walnut and flax oils And I've tossed in a few omega-3 rich raw walnuts too.
Want to get more Omega 3's? For vegans, it is as easy as eating more flax and walnuts. And other moderate sources of omega 3's include beans like kidney and pinto, spinach, winter squash and broccoli. As well as other oils.
Always add walnut and flax oils to recipes at cold or room temperature - you don't want to heat them as cooking can destroy the omega fatty acids.
Anyways, this hummus is super delicious and perfect for spring and summer.
And besides those omega 3's - this hummus is rich in fiber and a good source of protein. Nutrition info below recipe.
Creamy Tomato Garlic Hummus
makes about 8 servings, vegan
1 cup white beans, cannellini
1 1/2 cups chickpeas
1/2 cup walnuts, raw
1/3 cup sun-dried tomatoes
1/2 cup lemon juice
6 cloves roasted garlic (roast in the oven with oil until soft)
1-2 cloves raw garlic (adds spiciness, optional)
3 Tbsp walnut oil
1 Tbsp flaxseed oil
1/3 cup fresh tomatoes, diced
1 Tbsp tahini
3/4 tsp salt (or to taste!)
a few dashes fresh pepper
a few dashes cayenne
optional: handful of fresh basil for "tomato basil" hummus
1. Drain the excess liquid from the cans of beans. Roast your garlic in the oven with some EVOO and sea salt - about 20 minutes at 400 degrees should do it.
2. Add all ingredients to your blender of food processor.
3. Pulse and blend until creamy – thickness to your preferences.
4. Do a taste test and adjust ingredients as desired.
serve! I like to pour some walnut oil over top so the hummus.
Nutrition Info per serving:
Calories: 240, Fat: 11g, Protein: 11g, Carbs: 26g, Fiber: 7g, Iron: 21% RDA
Other: rich in manganese and omega 3 fatty acids