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Hummus with a Roasted Sweet Potato Twist!

Oh hummus, such a simple pleasure! Traditionally, a chickpea based dip, from the Middle East, hummus (meaning chickpea in Arabic), has now become a firm favourite across the world, and most definitely in my household. This recipe takes hummus to the next level, both in flavour and nutrient profile, by adding roasted sweet potato to the mix. At the best of times, hummus and sweet potato are a winning combination, so combining the two could only be a success. This recipe is one of my weekly regulars. I always have a batch of it handy in the fridge. It is delicious as a side to any meal, particularly lamb or spicy chicken dishes. Add it to salad, use it as a sandwich filler, or scoop it up as a dip with raw carrot and cucumber sticks, seed crackers or warm flatbreads. If you like hummus and you like sweet potato, you will LOVE this!
So let's see some of the reasons that make this hummus much more than just delicious:
  • Chickpeas – a great source of protein and fibre, chickpeas are also very high in the minerals molybdenum and manganese, as well as a range of antioxidants and phytonutrients. They are great for heart health, blood sugar regulation and digestion;
  • Sweet Potato – rich in beta-carotene (a form of vitamin A), and other antioxidants, sweet potato has great anti-inflammatory and immune boosting properties. Top tip: eating some fat in the same meal as sweet potato results in better uptake of the beta-carotene;
  • Tahini – is a paste or butter, made from milled sesame seeds. Sesame seeds are very high in copper, and good sources of manganese, magnesium, calcium and other minerals. They are also a good sources of lignans, plants compounds that can have beneficial effects on hormone balance. Most tahini is made from hulled sesame seeds, however, 'unhulled tahini', or 'sesame butter' is also available, which uses the whole sesame seed, resulting in the fibre being left in the end product. It can be slightly more bitter taste but is also delicious, so use whichever you can get hold of.

Roasted Sweet Potato Hummus

Ingredients:
  • Approx. 340g sweet potato, left whole and unpeeled
  • 1 can (410g) chickpeas, drained and rinsed (or 110g dried chickpeas, soaked overnight then drained and rinsed)
  • 4 tbsp. olive oil
  • 3 tbsp tahini
  • 3 tbsp. lemon juice, freshly squeezed
  • 1 clove garlic, halved
  • 1 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 1 1/2 tsp fine Himalayan Pink salt (adjust to taste)
  • Olive oil, to serve
  • Hot smoked paprika, to serve (optional)
  • Chopped fresh coriander or parsley (optional)
Method:
  1. Preheat oven to 200C.
  2. Put sweet potato (whole and unpeeled) in a roasting tin. Place in the oven and cook for 45 minutes to an hour. When soft and cooked through, remove from oven, cut open and allow to cool.
  3. Scoop sweet potato flesh out of skin into a food processor. Add remaining ingredients and blend until smooth.
  4. Taste and add more lemon juice, garlic or cumin as desired.
  5. To serve, sprinkle with hot smoked paprika, fresh herbs and drizzle with olive oil.
Tip: to add an extra crunch, coat some chickpeas in coconut oil and sprinkle with hot smoked paprika. Roast, in the baking tray with the sweet potato's until crisp (about 30-40 minutes). Sprinkle on top of hummus before serving.
I hope you enjoy the latest recipe from BodyNatured. For more food inspiration visit our Blog or Instagram page using the links on the side of the page.

Yours in good health, naturally! Victoria x

Sources:

  • About Food. (2016). Middle Eastern Food & culture. Available at: http://mideastfood.about.com/od/middleeasternfood101/a/hummus101.htm (Accessed: 27 June 2016)
  • Pitchford P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition. North Atlantic Books. California, USA
  • The world's healthiest foods. (2016). Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58 (Accessed: 27 June 2016)


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