Heart-Healthy Pine Nut Hummus
Indulge in the creamy, nutty goodness of Heart-Healthy Pine Nut Hummus, a nutritious twist on the classic Mediterranean dip. This recipe combines protein-packed chickpeas, zesty fresh lemon juice, and velvety tahini with the rich, toasty flavor of pine nuts for a luxurious blend that's as wholesome as it is delicious. Enhanced with aromatic cumin, smoky paprika, and a touch of garlic, this hummus is easy to prepare in just 15 minutes, making it the perfect snack or appetizer. Serve it with whole grain pita, crunchy fresh veggies, or as a flavorful spread on sandwiches. With a simple garnish of toasted pine nuts and fresh parsley, this heart-healthy recipe is a visually stunning and nutritious addition to any table. Perfect for meal prep, it stores beautifully, so you can enjoy its savory, nutrient-rich flavor all week long!
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Recipe Information
Ingredients
- 2 cups Chickpeas (cooked or canned, drained and rinsed)
- 0.25 cup Tahini (sesame seed butter)
- 0.25 cup Fresh lemon juice
- 0.25 cup Water
- 2 large Garlic cloves
- 0.25 cup Pine nuts
- 1 teaspoon Ground cumin
- 0.5 teaspoon Paprika
- 0.5 teaspoon Salt
- 1 tablespoon Fresh parsley (for garnish, optional)
Instructions
In a small, dry skillet over medium heat, toast the pine nuts for about 2-3 minutes until they are golden brown and fragrant. Stir frequently to avoid burning. Remove from heat and set aside to cool.
In a food processor, combine the chickpeas, tahini, lemon juice, water, garlic cloves, cumin, paprika, and salt. Blend until smooth and creamy, stopping to scrape down the sides as necessary.
Once blended to your desired smoothness, reserve a teaspoon of pine nuts for garnish. Add the remaining toasted pine nuts to the hummus mixture and pulse a few times to incorporate them into the hummus.
Taste and adjust seasoning as needed, adding more lemon juice for acidity or salt for taste if desired.
Transfer the hummus to a serving bowl. Garnish with the reserved toasted pine nuts and a sprinkle of chopped fresh parsley if using.
Serve with whole grain pita bread, vegetables, or as a spread on sandwiches. Store any leftovers in an airtight container in the refrigerator for up to a week.
Nutrition Facts
Calories |
1344 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.5 g | 87% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 11.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1906 mg | 83% | |
| Total Carbohydrate | 147.0 g | 53% | |
| Dietary Fiber | 41.4 g | 148% | |
| Total Sugars | 24.4 g | ||
| Protein | 55.3 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 528 mg | 41% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 1901 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
