Gorilla Hummus protocol
Rather than eat the same chick pea hummus all the time, I like to diversify my nutritional portfolio, swap out the chick peas with other beans and legumes for different proteins and amino acids, and swa out the tahini with various nut butters as well.
You can use the bean hummus to make burritos, wraps, as a dip, or as a sauce for your brown rice, etc.
standard hummus
First, a basic hummus recipe to establish pattern/protocol.
1. Chickpeas (garbonzo beans): soak dry beans overnight, then pressure cook for 20min. Or use a can of precooked beans.
2. Tahini: In health food or grocery stores, you can find in nut butters section. Tahni is ground up sessame seed paste.
3. Garlic: 2 cloves, or more.
4. Lemon juice. about one lemon per cup of cooked beans
5. Ground cumin
6. Olive oil
7. salt: at last 1 tsp per cup of cooked beans.
8. add water if necessary to get creamy consistency
put all 8 items in food processor and about 1 minute should do it. A blender can work too, but harder to clean and extract.
gorilla bean hummus protocol
My optimizations to make it into a generalized bean paste hummus.
1. beans I've used to good effect, instead of garbonzo: black, pinto,
kidney, adzuki, mung, lentil, navy. 1 cup dry bean soaked overnight in
water becomes approximately 2 cups of bean volume.
1b. pressure cooker: throw out the soak water (or feed your garden with
nutritious bean water), this supposedy reduces gas power of the beans.
When pressure cooking, add just slightly more water than the height of
the beans. You'll end up with just the right amount of water for use in
the hummus if not too much escapes as steam, otherwise step 8 to add a
little more water in. Pressure cook about 20 min. If you don’t have
pressure cooker, cook as long as needed to get beans soft. Or buy canned
precooked beans.
1c. right after pressure cooking 2 cooked cups of beans, I add 5
teaspoons of apple cider vinegar (have used other vinegars too), and
this is to add acid to help digest the beans and results in less gas.
2. tahini, or any nut butter: peanut butter works great, so does almond, cashew
3. garlic: I put them in raw. hummus usually tastes good and fresh for
about 5 days, and garlic is one of the noticable things to taste weird
when it's not fresh anymore. I've tried maybe hummus without garlic on
occasions when I needed to avoid bad breath.
4. lemon juice - or lime, or some combination of orange, lime, lemon, if
the lemon is way too sour. I even experimented with some cranberry,
organge, mango juice before just to see what happens.
5. ground cumin - usually I don't use and it still tastes fine
6. olive oil - usually I don't use, and prefer just to add more nut butter if you want to increase the creamy factor.
7. salt
8. water
