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This is a great recipe made from dried garbanzo beans and soy beans. I cook my beans in a pressure cooker for an hour in a half water, half stock solution, but the old ‘soak the beans overnight and simmer for two hours’ method would also work.
Ingredients
- ¾ cup dry garbanzo beans
- ¼ cup dried soybeans
- 1 bay leaf
- 1 onion, quartered
- 1 cup vegetable broth
- 3 cups water
- 2 cloves cloves garlic, crushed
- 1 lemon, juiced
- 2 tablespoons soy sauce
- black pepper to taste
- ¼ cup tahini
- ¼ cup chopped fresh parsley
Directions
Step 1
Rinse the garbanzos and soybeans, and place them in a pressure cooker along with the bay leaf and onion. Add vegetable broth and enough water to cover the beans by 1 inch (or follow the manufacturer's instructions for the minimum amount of liquid required).
Step 2
Seal the lid and bring the pressure up to high; reduce the heat to low and cook, maintaining high pressure, for 1 hour. Allow the pressure to drop naturally.
Step 3
Drain the beans, reserving the liquid. Place the beans in the bowl of a food processor. Add the garlic, lemon juice, soy sauce, black pepper, and tahini; process until smooth. (You may add some of the cooking liquid for a thinner consistency.) Scoop the mixture into a bowl, and mix in the parsley.
Cook’s Notes
Add any other ingredients to make subtle changes in the taste of your hummus: I like roasted red peppers, sundried tomatoes, Parmesan, or scallions.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 8 | |
| Calories 161 | |
| % Daily Value * | |
| Total Fat6g | 8% |
| Saturated Fat1g | 5% |
| Sodium302mg | 13% |
| Total Carbohydrate20g | 7% |
| Dietary Fiber6g | 21% |
| Total Sugars4g | |
| Protein8g | |
| Vitamin C17mg | 84% |
| Calcium93mg | 7% |
| Iron3mg | 18% |
| Potassium386mg | 8% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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