Hummus

Chickpeas are great source of protein and phytonutrients. They are a good source of folate, phosphorus, iron and manganese. Chickpeas are also high in dietary fiber and thus a healthy food source especially with people with insulin sensitivity. 

Ingredients:

600g Chickpeas

2 cloves of garlic

1 lemon juiced

100ml of olive oil

2 tbs tahini  paste

1 tbs ground cumin

Method:

To make chickpeas easier to digest you need to soak them over night. This is done by rinsing them and removing any damaged beans. Rinse a few times until the water is clear.

For every cup of chickpeas add 3 cups of water and soak overnight this allows some of the phytase enzymes in the beans to become activated and help to transform some of the phytic acid found in the beans. When phytic acid gets converted it is less likely to bind together with other nutrients and reduce their absorption.

Wash again and add one tablespoon of baking soda and cook until they are soft for about 1 hour.

Put all ingredients in a food processor and process until well combined and some water if it is to thick.