Tag Archives: hummus

Middle Eastern Feast

Fattoush, Falafel and Hummus!  Oh my!  Oh yummy!


I bought garbanzo flour a while ago for some reason…don’t remember what the original plan was, but since, I’ve used it in spicy black bean burgers (yum!) and when I did, noticed a recipe for falafel on the side of the package.  Then I found a recipe for fattoush, a chopped Middle Eastern salad, in a magazine.  I always have chick peas in the pantry, so a feast was hatched!

the feast

The ingredient list is somewhat lengthy, but has everything you need for the entire fattoush, falafel and hummus feast:


For the Fattoush:

  • 1/4 cup olive oil
  • 2 TBSP lemon juice
  • 2 tsp lemon zest
  • 2 TBSP white wine or rice vinegar
  • 1 clove garlic, minced or pressed
  • 1/2 sp salt
  • 1/4 tsp pepper
  • 6 cups chopped romaine ( I used baby greens from my garden)
  • 3 cups cherry tomatoes, halved
  • 1 cucumber, peeled and sliced into half-moons
  • 1 cup sliced scallions
  • 1 cup fresh parsley, chopped
  • 3/4 cup fresh mint, chopped

For the Falafel:

  • 1 cup garbanzo bean flour
  • 1/2 tsp sea salt
  • 1/4 tsp baking soda
  • 1 tsp parsley flakes (or 2 tsp fresh parsley, chopped)
  • 1/2 tsp ground cumin
  • 1/4 tsp round coriander
  • 1/2 tsp garlic powder
  • 1/4 tsp onion powder
  • 2 tsp fresh lemon juice
  • 1/2 cup hot water

For the Hummus:

  • 2 cans of garbanzo beans (chick peas), drained, reserve the liquid from one can
  • 2 garlic cloves, minced or pressed
  • the juice of one lemon
  • 1 tsp chili powder ( I used chipotle powder for the heat and the smokiness)

For serving:

  • pita breads, warmed

Start with the salad.  Place the greens in a large bowl.  Prepare the tomatoes, cucumber, scallions, parsley, and mint; add them to the greens and toss.  Whisk the dressing together in a pourable container like a measuring cup: olive oil, lemon juice and zest, vinegar, garlic, salt, and pepper.  Set aside to dress just before serving.

set salad and dressing aside

Now the falafel patties.  Mix the dry ingredients (garbanzo flour, salt, baking soda, cumin, coriander, garlic and onion powders) in a medium bowl.

mix dry ingredients

Add lemon juice and hot water, stir until combined and let rest for 10 minutes.

add wet and let rest

While the batter rests, make the hummus.  Combine all the ingredients (garbanzos, garlic, lemon juice, chili powder) in a food processor except the bean liquid.  Process until smooth, add enough bean liquid to achieve the texture you like, season with salt and pepper to taste.  Place in a bowl, garnish with chopped parsley and set aside.


Back to the falafel.  Heat a non-stick pan over medium high heat and spray with cooking spray.  Drop batter by tablespoons into the pan and flatten slightly.  Work in batches–the pan I used was big enough to only have two batches–about 14 patties total.

drop by tbsp and flatten

I used a 1 tablespoon cookie scoop–makes this process even easier!

use a cokie scoop

Turn, cooking each side to a pretty golden brown.

fry til golden on both sides

Heat pitas in the microwave, toaster, or grill them (yummy!).  Cut into wedges.

Dress the fattoush and assemble the rest of the feast.

the feast

Eat each thing separately, or dip the pita wedges in the hummus, or open the wedges and spread with hummus, adding a falafel patty and make little sandwiches….or any combination.  Go with your yum.

yum2Relax with some minty iced tea and have a comfortably casual and yummy feast.


I cut the salad ingredients in half and ended up using only part of the halved dressing.  Flavor the hummus to your liking–wasabi (thanks, Chris!) is awesome, smoked paprika gives a milder heat, roasted red pepper is classic.

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Filed under appetizer, dairy-free, dinner, Garden produce, Gluten-free, lunch, recipe, salad, Vegetarian

Spreadable White Bean Dip

Hummus just got multi-purpose.  Well, hummus has always been spreadable and dip-able, but make it with white beans, and it becomes almost mayo-esque.  You know, that extra little bit of flavor that really makes a sandwich yummy, but doesn’t try to take over the sandwich filling.  The perfect veggie dipper as-is or with whatever fresh chopped herbs inspire you….dill?  Oh yeah.  How about adding rosemary and topping a baked potato?  Are you feeling the versatility?  You’ll want some in your fridge at all times.

store in a jar

How simple are these ingredients?!


  • 2 cans of white beans, drained and rinsed–retain the liquid from one can to adjust the texture
  • 2 small lemons, juiced
  • 4 cloves garlic, minced

Place beans, lemon juice, and garlic in a food processor.

all in the processor

Blend until smooth, scraping down the sides and adding bean liquid as needed to smooth out the spread and attain a velvety texture.  Taste it and add salt and pepper as needed.

process until smooth

Spread on a flat bread, top with veggies of your choice and lunch is served!  Yummy!

sandwich spread

Store in a sealed container in the fridge.  I added some to a tabbouleh instead of the oil suggested–even better!  How will you use YOUR spread?

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Filed under appetizer, dairy-free, lunch, recipe, snack, Vegetarian

(Nearly) Fat-Free Hummus

Wait.  Before you think fat-free means flavor-free, have a look at this quick, easy-peasy, and yes, uber-yummy hummus.  Based on the “Healthy Homemade Hummus” recipe in The Engine 2 Diet, you’ll be wanting to make a big batch for snackin’ right now, and again any time you need to bring an appetizer to a party.


It’s nearly fat-free, because the garbanzo beans have 2g of fat per serving just being their beany selves.  Garbanzo beans are also known as chick peas, but I like saying garbanzo.  Garbanzo, garbanzo, garbanzo.  Ha!

I went pretty much with the basic recipe in the book, adjusted just a bit for our tastes.  Which is one of the groovy things about hummus–flavor it however you like: different herbs, roasted red peppers, nuts if you’re cool with a bit of added fat, maybe Thai chili pastes….wherever your imagination and palate take you.


  • 2 15-oz cans garbanzo beans, drained and rinsed
  • 3 cloves of garlic, peeled
  • 1 tsp smoked paprika
  • 1 TBSP hot sauce
  • 1 TBSP Tamari (soy sauce) NOTE: you may want to start with less, depending on how salty your soy sauce is.
  • 3 TBSP lemon juice
  • 4 TBSP veggie broth (can be adjusted according to the hummus texture you prefer)

Place all ingredients in a food processor or blender.

all in the processor

Puree/blend until desired smoothness.  Add more veggie broth if you want it smoother.

blend til smooth

Spoon into a bowl (mind the blades!), surround with your favorite cut veggies or chips and enjoy!

serve with veggies

So amazingly yummy!  It took all of about three minutes to make the hummus, and about double that to cut up a few veggies.  Thanks to my friend Janell in Dillon Beach for serving radishes with a bit of their leaves on to use as a dipping handle; never occurred to me to do this and works perfectly!

If your schedule allows you to make the hummus ahead of time, it’s even better after it’s been in the fridge for an hour or two.  I can’t wait to try different beans and different flavorings.  Yummy AND fat-free(ish).  Who-da thunk?!

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Filed under appetizer, Books, Garden produce, Gluten-free, Holiday foods, Potluck, Vegetarian

Garden Green Bean Hummus

Oh how I love garden season!  All the planning and soil amending and bug killing pays off big time with a lush and productive farmer’s market of your very own.  Here’s my harvest from yesterday:

Husky red, green zebra, sun sugar and yellow pear tomatoes, yellow squash, zucchini, various colors of bell peppers, and royal burgundy “green” beans.  Naturally, because I seem to be thinking about food all the time, I started scheming on what sort of yumminess to cook up with this bounty. 

I decided to start with the beans.  I should have picked them a few days ago and was worried they might be tough–so, maybe some sort of puree?  A friend of mine makes a green bean pate, why not hummus with fresh beans?!

Inspired by a hummus recipe from The Gluten Free Vegan, I commenced to gathering what I needed and snapping my big pile of beans! 

  • A big bunch of fresh green beans, stem end snapped, strings removed and snapped into 1 to 1 1/2 inch pieces.  I ended up with 8 cups of snapped beans.
  • 5-6 TBSP fresh lemon juice–two small or one large lemon
  • 1/2 cup tahini (or more if desired)
  • 4 cloves garlic, sliced thick and sauted until golden
  • 1/2 cup pine nuts, toasted
  • 1/2 tsp kosher salt
  • fresh ground pepper
  • pinch of cayenne
  • olive oil for sauteing garlic and for serving

Snap beans, place in a large pot and cover with water.  Bring to a boil and simmer 20 minutes or until tender.

See how the beans are green inside?  They lose their pretty purple color as they cook.  So why grow purple beans?  Because they’re pretty, because they’re easier to find among all the green foliage, just because…  

Let the beans cool a bit and put them in a food processor.

This is a few beans less than I started with.  I just couldn’t resist snacking on a few while I toasted the pine nuts in a hot, dry skillet and sauted the garlic in a bit of olive oil.

Add lemon juice, tahini, pine nuts, garlic (and the oil it sauted in), salt, a bit of ground pepper and cayenne to the beans and process until you achieve the smoothness you like.

Using a chip, a cracker or a spoon, taste the hummus and adjust the seasoning if needed.

Spoon into a bowl (be careful with the processor blade!), drizzle a bit of olive oil on top and sprinkle with fresh-ground pepper. 


I’m lovin’ the fresh green taste of this hummus!  What a yummy solution to green beans that get too big (although perfect green beans will work as well)!  Serve with chips, crackers, bread, fresh veggies, or use as a sandwich or wrap spread.  Store left-overs in a covered container in the fridge for up to a week.

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Filed under appetizer, Garden produce, Gluten-free, recipe, Vegetarian