Hummus 雪蓮子豆泥

Chinese recipes 中西食譜
Videos of goats are HERE 山羊錄影在此

I like hummus very much. The main ingredient of hummus is garbanzo beans.

They are high protein nutritious food. Chinese people have a beautiful name for it - Snow Lotus Seeds. Some people call it “chickpeas”. It does taste like chicken soup after cooking.

The ingredients are:
2 cups of garbanzo beans

2 TBSP extra virgin olive oil
2 TBSP ground cumin
12 cloves mashed raw garlic

1 median or large lemon (juice)
1 TSP sea salt

 



3 TBSP tahini paste (white sesame sauce)

Steps:
1. Soak beans over night. The water has to cover beans (Make sure you rinse it thoroughly if you use canned beans. Let them sit in a strainer for about 10 minutes to drain the water away)

2. Pour out water
3. Cook soaked beans in a rice cooker, or crockery cooker or regular wok with low heat till thoroughly soft
4. Put cooked soft beans into a blender
5. Blend beans with high speed several times to a paste consistency

6. Add sea salt, lemon juice, olive oil, tahini paste, garlic and cumin into the bean paste

7. Blend the mixtures again with low speed

8. Take the creamy hummus out of the blender and put in storage jar

9. Serve in dip bowl with bread, crackers, brown rice, carrots, cucumber, celeries and so on

10. Keep the un-used hummus in a clean jar. Store the jar in the refrigerator.

酪梨醬 和 Hummus，是我很喜歡的兩道沾醬，Hummus 的主要食材是雪蓮子，含豐富植物纖維、葉酸、蛋白質、維生素 B2、與鈣質等營養素，又名埃及豆、鷹嘴豆、黎豆、雞豆 (煮後的豆湯嚐起來很像雞湯)，性溫、味甘，適合膽固醇過高、視力不佳或中年缺鈣的人食用， 

可以發芽生食，也可以做成這篇食譜裡有名但價昂的 Hummus (在超市一小盒就要台幣約 $130)， 

它的用途很廣，可以用來塗麵包、蘇打餅乾、沾生菜 (例如芹菜條、胡蘿蔔條) 甚至拌飯

 

豆泥做法其實不難，成本又低，因此喜歡在家自製

材料為
500 克雪蓮子 (西式量杯 2 杯)
一顆檸檬 (擠汁)
2 大匙特級橄欖油 (Extra Virgin olive oil)
2 大匙小茴香粉
12 粒大蒜擠成的蒜泥 (若不喜大蒜，可略，但風味會差很多)
3 大匙白芝麻醬 (tahini, 就是台灣麻醬麵用的芝蔴醬)
1 茶匙海鹽 (儘量不要用精鹽代替，風味不同)

做法:
雪蓮子泡兩天，水要蓋過雪蓮子, 每天清晨將泡豆水倒掉, 換乾淨水續泡

第二天倒掉泡豆子的水, (若用罐頭，則用涼開水充分洗淨，並瀝乾水分，然後直接放果汁機打成泥，加入其他調味料即成，省略以下煮的過程)

另外用乾淨的開水煮豆子至爛, 慢鍋或電鍋皆可，用煮稀飯的水量和方式煮豆子

 
若鍋中水分過多，則關火，讓豆子在鍋中停留數小時，收乾水分

用果汁機 (慢速) 把雪蓮子打成泥狀, 再加入所有其他材料用慢速攪拌均勻

吃不完的豆泥務必裝瓶放入冰箱，每次取食時要用乾淨的湯匙，儘量在一星期內吃完