If you are looking for a healthy, tasty, savory food for the Springtime, this golden hummus recipe may be just what you are looking for. I am a huge fan of hummus, and for many great reasons. It is fairly easy to make and is extremely versatile, as it can be made with a wide variety of ingredients and flavors. This curry hummus is one of my favorite recipes, as it carries some of my most beloved ingredients such as turmeric, cumin, cilantro, coconut water, tahini and fresh lime juice. And best of all, it carries a beautiful golden color that makes it look as good as it tastes!
As with most of my recipes on this site, this hummus utilizes many digestive spices to help one process the garbanzo beans without any harsh side effects (gas, bloating, etc). They also add a lovely flavor and of course many hidden health benefits. The turmeric is a well known blood cleanser, liver strengthener and helps to reduce inflammation in the body. The cumin is used to reduce gas and bloating, increase the digestive fire (Agni) and burns away toxins. The hing (aka asafoetida) is mainly used for flavor, but is also one of the most potent Vata-reducing. gas-relieving spices in the world of Ayurveda; and as you may find out, it is so potent you really only need a pinch. The cayenne is an optional addition for anyone whose loves a bit of a kick in their hummus (like me); and helps to lighten up the heaviness of the beans and tahini. The cilantro and lime provide some coolness to all of this warmth (as well as some flavor), and the tahini is great for adding a bit of creaminess, while sneaking in essential nutrients such as calcium, zinc and magnesium. Phew!
Before we move on, I must now mention the headliner for this recipe, the mighty garbanzo bean (aka chickpea). This bean is a leader in fiber content, including 65-75% of which is insoluble fiber making it exceptionally good for both colon and heart health. Garbanzo beans have been linked to lowering LDL levels (“bad cholesterol”), total cholesterol levels and triglycerides. Studies have also have shown a correlation to regular garbanzo bean consumption and a more sustained hunger, making this a great snack or meal option for weight loss and weight maintenance. Finally, garbanzo beans are an excellent vegetarian source for many vital nutrients such as protein, iron, zinc, manganese, copper, folate, molybdenum, and phosphorus.
But please don’t let all of these health benefits fool you, this recipe is as tasty as it is healthy! Come find out for yourself…
- Doshic effect: Vata ↓, Pitta ↓, Kapha ↓
- Serving: about 2
- Time: 15-20 minutes; if using dried beans instead of canned, cooking time will be 3-4 hours
- Blender or food processor
- Cutting board and knife
- Medium sauce or pressure cooker (if using dried garbanzo beans)
- Can opener (if using canned garbanzo beans)
- 1 cup of dried garbanzo beans OR 1 can of garbanzo beans
- 1/2 cup of tahini
- 2-3 Tbsp olive oil
- 1/4 cup coconut water (raw or fresh is best!)
- 1/8 cup of chopped cilantro leaves, plus extra for garnish
- 1/4 tsp Turmeric powder**
- 1/4 tsp Cumin powder**
- Pinch of hing (optional, avoid for Pitta types)**
- Cayenne pepper to taste (optional, avoid for Pitta types)
- Juice from 1 lime
- 1-2 tsp Ume Plum Vinegar (substitute with 1/8-1/4 tsp salt)
Cooking instructions for dried garbanzo beans:
1. Soak beans overnight. The beans will double in size so be sure to use a large container with plenty of water.
2. Drain out the remaining liquid before boiling.
3. Boil water and reduce heat to low-medium. Add the soaked garbanzo beans (without the liquid) and boil for 3-4 hours or until they are cooked all the way through and fairly mushy. You will probably need to keep an eye on this and add more water as needed.
4. If you have a pressure cooker, this is a much quicker method and should be used instead.
5. Once fully cooked, drain the liquid and let cool to about room temperature.
Coconut Curry Hummus Instructions:
- Added the cooked or canned garbanzo beans to the blender (or food processor).
- Chop up the cilantro and add to the blender.
- Add the tahini, olive oil, coconut water, turmeric, cumin, lime juice, hing (optional), cayenne (optional) and ume plum vinegar (or salt).
- Blend on high until everything is mashed up and mixed together. The hummus should be completely smooth. Make sure there are no chucks by turning off the blender, stirring with a spoon and blending some more. Repeat if needed.
- If the blender is not blending properly due to a lack of liquid, try adding either more oil, more lime juice or my favorite, more coconut water.
- Place in a bowl, garnish with chopped cilantro leaves and serve.
- This can be used to make a hummus wrap, a healthy dip for veggies, chips or pretzels; a collard green wrap (for those that are grain-free), or top it on your salad for a healthy protein-packed satiating meal.