Healthy Humus and Tantalizing Tapenade

Healthy Humus and Tantalizing Tapenade

When Helena decided to force us into Health week (nobody dares defy her, she’s pretty scary), the first thing that came to mind was this amazing Hummus recipe...

 You might buy your hummus in the store, but why? Its so simple to make at home, and it totally fits this week's health profile. Maybe we can dub this "Health awareness week"? Just kidding, it probably already exists. 😀

Getting back to the Hummus, I figured Hummus alone just wasn't enough for the one blog, so I am also adding a delicious tapenade.

So what is  Hummus?  Hummus is a Middle Eastern dip made with cooked, mashed chickpeas blended with tahini, lemon juice, and garlic. The standard garnish in the Middle East includes olive oil, a few whole chickpeas, parsley, and paprika. 

And why is Hummus so healthy? Well, It’s a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein!

And Tapenade? Tapenade is a Provençal name for a spread, condiment and culinary ingredient consisting of puréed or finely chopped olives, capers, and anchovies. The name comes from the Provençal word for capers: “tapenas”. And... Why are olives so healthy? Well, olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart and may protect against osteoporosis and cancer. 

Awesome right? So, all that’s left now is to make these delicious dips, and spread them on some white bread! Oh wait, no - white bread was not healthy enough 😀 ha-ha ok.... 

No worries, it’s traditionally spread on bread, but you can use it in canapés or starters such as crostini or bruschetta, or you can stir a little into pasta dishes or sauces, use it as a marinade for meat and fish dishes or just dip some carrots into them or other crudités.

YUM  - or as we say in the Netherlands: LEKKER! 😋

Healthy Hummus Ingredients

• 1 (15-ounce) can chickpeas or 1 1/2 cups (250 grams) cooked chickpeas
• 1/4 cup (60 ml) fresh lemon juice (1 large lemon)
• 1/4 cup (60 ml) well-stirred tahini
• 1 small garlic clove, minced
• 2 tablespoons (30 ml) extra-virgin olive oil, plus more for serving
• 1/2 teaspoon ground cumin
• Salt to taste

2 to 3 tablespoons (30 to 45 ml) water

Place all ingredients in the bowl of a food processor. Process until everything is combined and add more water till you have the right consistency. Taste and adjust seasoning, if necessary.

Serve at room temperatur- i like to add coriander as a garnish .

Tantalizing Tapenade Ingredients

• 1 cup pitted oil-packed kalamata or other black olives
• 1/4 cup extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 1/2 tablespoons capers , drained and rinsed
• 1 clove garlic , chopped
• 3 tablespoons chopped fresh parsley
• 1 teaspoon dried oregano
• 1/8 teaspoon black pepper

As you can see in the picture below, I added some green olives and some left-over tomatoes.

Place all ingredients in the bowl of a food processor. Process until everything is combined but with texture and not a paste. Taste and adjust seasoning, if necessary.

Serve at room temperature.

I like to serve these with a mix of crudités - such as carrots, celery and cucumber! Bon appetit!

Let me know what you think of the recipe, and tag us on Instagram if you make it.