Sweet Potato Hummus

This lovely dish contains beta carotene, a color pigment of vitamin-A, that helps to enhance the immunce, digestive and reproductive system.  Just one serving meets an adult’s dietary needs of vitamin-A.  Therefore if you’re looking to impress your dinner guests – this is an excellent appetizer choice!

Ingredients

  • 1 pound sweet potatoes, peeled and cut into 1-inch pieces (I used canned sweet potatoes, drained and rinsed well)
  • 1 can (19.5 ounces) chickpeas, drained and rinsed well
  • 1/4 c fresh lemon juice (from 1 lemon)
  • 1/4 c tahini
  • 2 tbsp olive oil
  • 2 teaspoons ground cumin
  • 3 garlic cloves, chopped finely (I used 4 – absolutely love garlic)
  • TO TASTE:  Coarse sea salt and ground pepper
  • Optional:  Whole grain crackers or pita slices and/or crudites

Supplies

  • Large pot (to boil potatoes if you are using fresh sweet potatoes versus canned)
  • Food processor
  • Measuring spoons and cups
  • Large mixing bowl
  • Large mixing spoon
  • Serving container or plate

Methodology

  1. Boil water in usual fashion and add sweet potatoes (only if you are using fresh sweet potatoes that are too hard to cut) for about 10 to 12 minutes until tender to the touch.  Remove from water and cut into 1-inch pieces.  If using canned then strain and rinse off the sweet potatoes to remove the excess sodium and other additives that are used to preserve during the canning process.
  2. Transfer the sweet potatoes to a food processor or mash up by hand.  Combine the chickpeas, lemon juice, tahini, oil, cumin, and garlic with the sweet potatoes – puree or mash well.
  3. If desired: Season with salt and pepper.
  4. Refrigerate in an airtight container for 1 day or a few hours prior to serving.
  5. Serve with your choice of the following:  whole grain crackers or crudites (I used tortilla chips and celery).

Nutrient Content per Serving: 229 calories, 14 grams carbohydrate, 8 grams protein, 9 grams fat (17% mon and 31% poly – 0% saturated), 0 grams cholesterol, 6 grams fiber, and 1,815 micrograms vitamin-A

FUN FACTS:

  • Sweet potatoes are a fantastic source of vitamin-A which provides antioxidant benefits to prevent cellular damage, contains anti-inflammatory properties, and is shown to help with blood sugar control.
  • Garlic has been long believed to help cure the common cold.  Recently more and more scientific-based evidence is verifying the cardiovascular benefits associated with garlic such as management of blood pressure and cholesterol levels.
  • Olive oil helps to improve blood cholesterol levels, lower blood pressure/recude the risk of hypertension, fight cancer, and may assist with blood sugar control thus decreasing possible risk of type II diabetes (contains necessary mono-and polysaturated healthy fats)

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