Mmm Hummus

Delectable Dime

by Faith Escher

I have appreciated hummus since the day that I was introduced to it! Not only is it an incredibly delicious and savory treat, but it is also extremely healthy! Its full of protein and nutrient dense with other beneficial vitamins and minerals.

When I first began eating hummus I used it as a dip and a spread and it quickly became my go to snack to pack in my lunch box or take with a veggie tray to a party. As I began trying all the varieties of hummus and experimenting with making my own unique kinds of hummus, I found that it is extremely versatile! It can be eaten in so many ways, either hot or cold.

Once when I was cooking pasta, I realized that I had run out of the tomato sauce I planned on using. Being that necessity is the mother of invention, I reached into my fridge and added my fresh tub of tomato and basil hummus to the dish of pasta. To my surprise it was fantastic! After that, I searched online and found that many people had already tried using hummus in pasta recipes! It makes a wonderful creamy plant based sauce for pasta and there are so many flavors to choose from.

Since then, I have been using lemon hummus in salad dressings, red bell pepper hummus on tacos, tomato basil hummus in pasta dishes and plain hummus as a substitute for any recipe where sour cream would traditionally be used. This week is a collection of some of the recipes that use hummus in a creative, yummy and healthful way!

Hummus

Total Budget: $100 or less

All recipes serve 4

NOTE: Garlic (2) = how many recipes the ingredient garlic is used in. For example, “Garlic (2)” means we will be using garlic in two of our recipes for this week.

The Shopping List For All 5 Dinners

  • 1 Large garlic bulb - $0.50 (3)
  • 1 Red onion - $0.89 (1)
  • 1 Red bell pepper - $1.00 (1)
  • 1 12 oz eggplant - $1.00 (1)
  • 1 Bag of quinoa - $5.00 (1)
  • 1 Bag of avocados - $5.00 (2)
  • 1 Lemon - $0.39 (1)
  • 2 Limes - $0.48 (2)
  • 4 15 oz Cans of chickpeas - $4.00 (3)
  • 1 Box of butter lettuce - $3.49 (1)
  • 1 Bunch of fresh parsley - $1.50 (2)
  • 1 Bunch of fresh cilantro - $1.00 (1)
  • 1 Bunch of dill - $1.75 (1)
  • 1 Large box of baby spinach - $3.50 (3)
  • 1 Large purple cabbage - $1.00 (1)
  • 2 Large carrots - $2.00 (1)
  • 2 8 oz Containers of plain hummus - $5.00 (4)
  • 16 oz of cherry tomatoes - $2.29 (1)
  • 1 2 oz Container of red pepper flakes - $2.98 (1)
  • 4 Whole grain flatbreads - $3.00 (1) *GF option substitute
  • 4 7-inch whole wheat pitas - $3.00 (1)
  • 1 8 oz package of dried linguine - $1.00 (1)
  • 1 8 oz Container of sun dried tomatoes in olive oil - $3.29 (1)
  • 6 or More medium sweet potatoes - $3.69 (2)
  • 1 8 oz Container of Chili garlic sauce - $2.04 (1)
  • 1 0.9 oz Container of ground cumin - $2.28 (1)
  • 1 7 oz Jar of roasted red bell peppers - $1.99 (1)
  • 1 0.9 oz Container of cinnamon - $1.99 (1)
  • 1 0.9 oz Container of Coriander spice - $2.07 (1)
  • 1 0.9 oz Container of Paprika - $1.18 (1)
  • 8 oz. Bag of hemp seeds - $5.49 (1)

$65.00 - $80.00  *Prices may fluctuate depending on tax, store, sale and season. I paid $74.99 this week.

If you followed us last week you already have the following; however, if this is your first week you will need to make these additional purchases (appx $7.48) or substitute with ingredients you have in your cupboard.

  • Salt and Pepper shakers - $3.49 (2)
  • Olive oil -  $3.99 (3)

Recipe No. 1

Grilled Veggie and Hummus Wraps with Avocado-Butter Lettuce Salad | Cook Time: 20 Minutes

Source: Myrecipes.com by Robin Bashinsky | Link to instructions

  • 4 ½-inch-thick slices of red onion
  • 1 red bell pepper, seeded and quartered
  • 1 12 oz. eggplant, cut into 1/2-inch-thick slices
  • 2 Tbsp. olive oil, divided
  • ¼ cup chopped fresh flat-leaf parsley
  • 1/8 tsp. salt
  • 1 8 oz. container of plain hummus
  • 4 whole grain flatbreads

Avocado-Butter Lettuce Salad | Cook Time: 20 Minutes

Source: Myrecipes.com by Mary Drennen | Link to instructions

  • 1 cup thinly sliced red onion
  • 2 Tbsp. olive oil
  • 1 Tbsp. fresh lime juice
  • ¼ tsp. salt
  • ¼ tsp. black pepper
  • 3 cups torn butter lettuce 1 cup sliced avocado

Note: The first recipe is for the wrap and the second recipe is meant to be prepared in the same meal and can be wrapped into the flat bread or even served on the side. If you are gluten free you could omit the wraps and eat the dish as a salad or use your favorite gluten free wrap!

Recipe No. 2

One Pot Creamy Hummus Pasta | Cook Time: 20 Minutes

Source: Thissavoryvegan.com by Renee | Link to instructions

  • 8 oz. package of dried linguine
  • ¼ cup sun dried tomatoes packed in oil, drained
  • 1 Tbsp. sun dried tomato oil
  • 3 cloves of garlic, diced
  • ¾ cup of plain hummus
  • 2 cups of baby spinach
  • Salt and pepper, to taste
  • Red pepper flakes, to taste

Note: This dish is fantastic because it can be made in just one pot! I love food that is as wonderful to eat as it is easy to prepare. Also note that the noodles can be substituted for any variety of gluten free noodles or even zucchini noodles if you want to eat more veggies!

Recipe No. 3

Mediterranean Baked Sweet Potatoes | Cook Time: 30 Minutes

Source: The Minimalist Baker | Link to Instructions

  • 4 medium sweet potatoes
  • 1 15 oz can chickpeas, rinsed and drained
  • 1/2 Tbsp olive oil
  • 1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika
  • optional: Pinch of sea salt or lemon juice

Garlic Herb Sauce:

  • 1/4 cup hummus
  • juice of 1/2 lemon
  • 3/4 - 1 tsp dried dill
  • 3 cloves garlic, minced
  • Water to thin

Toppings optional:

  • 1/4 cup cherry tomatoes, diced
  • 1/4 cup chopped parsley, minced
  • 2 Tbsp lemon juice
  • Chili garlic sauce

Note: I love this unique and delectable spin on a baked potato! You can feel free to add more toppings if you like as well!

Recipe No. 4

Vegan Pita “Quesadillas” with Cilantro Hummus | Cook Time: 20 Minutes

Source: The Vegetarian Times | Link to instructions

  • 1/2 cup cilantro leaves
  • 2 cloves garlic, peeled
  • 1 15-oz. Can of chickpeas, rinsed and drained)
  • 2 Tbs. lime juice
  • 2 Tbs. olive oil
  • 4 7-inch whole-wheat pitas, split crosswise
  • 4 jarred roasted red bell peppers, drained and sliced into strips
  • 1 1/2 cups baby spinach leaves

Note: This is a fun and easy dinner, it is also a great as a side to take to a potluck or to a party. Note that this dish may be challenging to make gluten free, but at a store like whole foods you may be able to find gluten free pita or a similar type of flat bread.

Recipe No. 5

The Big Vegan Bowl | Cook Time: Under 30 Minutes

Source: Oh She Glows | Link to instructions

  • 1 large sweet potato, chopped into 3/4-inch cubes
  • 1 15 oz can chickpeas, drained and rinsed
  • 1 cup uncooked quinoa
  • 1 large carrot, peeled & julienned
  • purple cabbage or vegetable of choice, shredded
  • couple handfuls of greens for the base (optional)
  • lots of hummus
  • sliced avocado
  • hulled hemp seeds

Note: *The recipe serves two, but the shopping list accounts for duplicating the recipe to serve four. This is one of my very favorite bowls. Feel free to get creative with the flavor of hummus that you use for this dish.

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References

Bashinsky, R. (2012, April). Grilled Veggie and Hummus Wraps. Retrieved July 7, 2017, from

           www.myrecipes.com website: http://www.myrecipes.com/recipe/grilled-veggie-

           hummus-wraps

Drennen, M. (2012, April). Avocado-Butter Lettuce Salad. Retrieved July 7, 2017, from

           http://www.myrecipes.com website: http://www.myrecipes.com/recipe/avocado-butter-

           lettuce-salad

Minimalist Baker. (N.D.). Mediterranean Baked Sweet Potatoes. Retrieved July 7, 2017, from

           minimalistbaker.com website: https://minimalistbaker.com/mediterranean-baked-sweet-

           potatoes/

Oh She Glows. (2014, June 1). The Big Vegan Bowl. Retrieved July 7, 2017, from

           ohsheglows.com website: http://ohsheglows.com/2014/01/06/the-big-vegan-bowl/

Rene, & The Savory Vegan. (2017, February 3). One Pot Creamy Hummus. Retrieved July 7,

           2017, from http://thissavoryvegan.com/one-pot-creamy-hummus-pasta/

The Vegetarian Times. (2010, April 1). Pita Quesadillas with Cilantro Hummus. Retrieved

           July 7, 2017, from www.vegetariantimes.com website:

           https://www.vegetariantimes.com/recipes/pita-quesadillas-with-cilantro-hummus