Hemp seeds give this recipe from food blogger Carina Wolff a nutritional boost.
Photo: Carina Wolff
If you haven't tried hemp seeds, it's time to hit up a health food store. They contain omega-6 fatty acids and 10 grams of protein per 3 tablespoons, making them the perfect addition to this hummus recipe from Carina Wolff's new book, Plant-Protein Recipes That You'll Love. While most store-bought hummus varieties have about 2 grams of protein per serving, this version has 8.3 grams thanks to the addition. (P.S. Hemp seeds can also transform into a nondairy milk.)
The seeds give this hummus a slightly nutty taste, but feel free to flavor the hummus with whatever you like. "Experiment with different flavors by adding some sun-dried tomatoes, red pepper, or any of your favorite herbs," Wolff suggests in her book. Blend up a batch and enjoy with veggies, sandwiches, or roasted chicken.
Hemp Seed Hummus
Makes: 4 servings
Total time: 10 minutes
- 3 tablespoons plus 1 teaspoon hemp seeds, divided
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 tablespoon tahini
- 2 medium cloves garlic, peeled and minced
- 1 tablespoon lemon juice
- 5 tablespoons extra-virgin olive oil, divided
- 2 tablespoons filtered water
- 1/4 teaspoon salt
- 1/2 teaspoon dried parsley
- 3 fresh basil leaves
- In a food processor or blender, grind 3 tablespoons hemp seeds on high speed about 10 seconds until a smooth paste forms. Add chickpeas, tahini, garlic, lemon juice, 4 tablespoons olive oil, water, and salt. Blend on high speed until smooth, about 10 to 20 seconds.
- Transfer to a bowl and top with remaining olive oil and hemp seeds. Top with parsley, and add basil for garnish. Hummus should be stored in the refrigerator and is good up to 3 days.
Per serving: 309 cal., 23.2g fat, 16.6g carb., 4.7g fiber, 8.3g pro.