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 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!). Of course cayenne is well known for its ability to increase the digestion and metabolism, making it a healthy addition for Kapha types (whom tend toward a sluggish digestive fire). 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 with regular garbanzo bean consumption and improvement in sustaining 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 you are using dried beans instead of canned, cooking time will be 3-4 hours
*See the optional doshic recommendations below the recipe to make it more Vata-friendly!
- Blender or food processor
- Cutting board and knife
- Medium sauce pan 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 if needed)
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 and discard the remaining liquid before boiling.
3. Boil 6 cups of water in a medium to large sauce pan and reduce heat to low-medium. Add the soaked garbanzo beans 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 the beans cool to about room temperature.
Coconut Curry Hummus instructions:
1. Added the cooked or canned garbanzo beans to the blender (or food processor).
2. Chop up the cilantro and add to the blender.
3. Add the tahini, olive oil, coconut water, turmeric, cumin, lime juice, hing (optional), cayenne (optional) and ume plum vinegar (or salt).
4. 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.
5. 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.
6. Place in a bowl, garnish with chopped cilantro leaves and serve.
7. This can be used to make a hummus wrap, a healthy dip for veggies, chips or pretzels. A collard green wrap is a great option for for those that are grain-free), or top it on your salad for a healthy protein-packed satiating meal.
Optional Doshic Variations
Garbanzo beans are said to be Vata-provoking due to their light and drying nature. Therefore many Vata types may experience gas and bloating after consumption. In order to avoid this unwanted occurrence, it is recommended to be make sure the soaking and cooking time of the beans is sufficient. After the cooking process, the beans should be extremely soft to touch with no remaining coarseness. Increase the soaking and cooking time as needed for this purpose.
Some other helpful additions would be to use a larger amount of digestive spices, ideally using at least 1 tsp of Vata Churna rather than the turmeric and cumin. The olive oil should be used generously and can be increased up to 1/4 cup. If the beans are still causing gas and bloating, this recipe should be avoided until the digestive fire is stronger and in balance.
This recipe is overall Pitta-reducing and a great option during times of high Pitta, mid-late spring and throughout the summer season. To aid in making this recipe even more cooling and Pitta-soothing it is recommended to omit the hing and cayenne pepper completely. The Ume Plum Vinegar should be replaced with 1/8-1/4 tsp of pink Himalayan salt. Extra coconut water, cilantro and lime juice can be added as desired. If available, Pitta Churna is a great replacement for the turmeric and cumin powder.
Garbanzo beans are a wonderful dietary staple for Kapha dosha! They are light and airy, yet they will sustain the hunger for long periods of time. This recipe is a great choice for Kapha types, although a few modification can be made as needed. The tahini can be reduced to 1/4 cup and the olive oil can be reduced to 1-2 Tbsp. Extra spices including the cayenne and black pepper can be added to help increase the digestive fire, and the turmeric and cumin can be replaced with 1 tsp+ of Kapha Churna.