Avocado Sesame Hummus
Do you like dips of all kinds? If you are a human, the answer is probably yes. Who doesn’t love the interactive snacking experience of dipping something crunchy into something rich and creamy? Another question: do you like to enjoy dip and other munchies when watching TV, but dislike feeling like a greasy couch potato after eating too much? Well this avocado sesame hummus is here to solve all your problems (relating to couch snacking, that is).
This hummus is kinda sorta a combo of two winners; traditional hummus and guacamole. Both are loved the world around and happen to be some of the more nutritious dip options out there. It may sound weird to combine them, and then to add sesame too, but these flavors really just go great together. And it is pretty good for you too!
The base of hummus is the humble chickpea. Chickpeas are a legume, more specifically a pulse (a dried legume), that have a pretty impressive nutritional profile. They are high in filling fiber, energizing carbs, muscle building protein, and low in fat. Chickpeas, like most plant foods, also have health promoting vitamins, minerals, and phytochemicals. After chickpeas, tahini is the next vital ingredient in hummus. Tahini is a ground paste/butter of sesame seeds and offers the same nutritional benefits of sesame seeds such as fiber, unsaturated fats, and some protein.
Guacamole is made from avocados. (If you didn’t know by now, you likely live under a rock) Avocados are most well known nutritionally for their large amounts of monounsaturated fats. In the diet, monounsaturated fatty acids have been linked to decreases in blood pressure, cholesterol, and risk of cardiovascular disease. Avocados also contain fiber, phytochemicals, and vitamins and minerals. Including avocados in your regular diet can help decrease levels of unfavorable LDL cholesterol, support weight management, and lots more.
So, clearly this dip has a lot to offer nutritionally. When paired with some fresh veggies, you get one healthy snack. Looking for an appetizer to bring to a friend’s house to watch the game? This avocado sesame hummus would make an awesome, unique addition to the table for an option that won’t make you feel gross after you inevitably eat too much, because it is just that good
Avocado Sesame Hummus
Makes about 2 cups
15.5 oz can chickpeas/garbanzo beans
1 large ripe avocado, cut into smallish cubes (~1 cup cut)
4 tbs. fresh lemon juice
2 tbs. tahini
2 tbs. reserved chickpea liquid
1 tbs. sesame oil
1 small clove garlic, grated or minced
¾ tsp. coarse/kosher salt
¼ tsp. ground cumin
pinch cayenne if desired
olive oil, few herb leaves (like parsley or cilantro), toasted sesame seeds
Drain liquid from chickpeas, reserving a few tablespoons. Rinse chickpeas. Pinch the chickpeas to remove the outer shell-like layer. This may seem tedious and will take a few minutes, but it is totally worth it. Removing the outer shells results in a super smooth hummus like store bought brands.
Add the shelled chickpeas and the rest of the ingredients besides the avocado into a food processor and pulse and blend until totally smooth. This may take a few minutes and several times of pushing the mixture down with a spatula. Then add in the chunks of avocado and blend until smooth and combined. I used 2 tbs. of reserved chickpea liquid from the can to help the mixture blend. You can use a little more or less depending on how the blending goes for you.
Garnish the hummus with some herbs, olive oil, and toasted sesame seeds. Serve with lots of bright fresh veggies and/or some pita or tortilla chips if you like. Extra dip will last for a couple days in the fridge.