Smooth, tasty and easy to make avocado and asparagus hummus

Hummus is a wonderfully delicious dip that is also highly nutritious. In addition to its traditional ingredients, avocado and asparagus add yet more flavour as well as health benefits.

Both are a rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals, helping to protect against and fight certain cancers.

AVOCADO NUTRITION FACTS

• Low in cholesterol and sodium
• Good source of dietary fibre
• Good source of vitamins: vitamin C, vitamin K and folate
• Good source of minerals: magnesium, phosphorus, iron and potassium
• High in mono and poly-unsaturated fatty acids
• Good source of protein
• Source of antioxidants

ASPARAGUS NUTRITION FACTS

• Low in saturated fat
• Very low in cholesterol
• Packed with antioxidants
• Good source of dietary fibre and protein
• Good source of vitamins: vitamin B6, vitamin A, vitamin C, vitamin E (alpha tocopherol), vitamin K, thiamin, riboflavin, niacin, folate
• Good source of minerals : calcium, magnesium and zinc, iron, phosphorus, potassium, copper, manganese and selenium

 

Avocado and Asparagus Hummus

Ingredients:

• 1 can (240 g) of chickpeas, drained and rinsed
• 1 ripe avocado
• 5 asparagus spears, woody ends trimmed, steamed
• Juice of 1 lemon
• 1 tbsp of tahini
• 1 tbsp of sesame (or extra-virgin olive) oil
• 2 tbsp of cold water
• Salt, to taste
• Parsley, to garnish

Instructions:

Steam the asparagus for about 7-8 minutes until tender.

Place all the ingredients in a food processor and blend until smooth and creamy. Taste and adjust saltiness if needed.

Serve in a bowl, garnished with parsley.

STORAGE:

Store in airtight container and refrigerate.

~Enjoy!~

References:

1.Nutrition Facts:  asparagus, cooked, boiled, drained – http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2312/2

2. 5 Powerful health benefits of asparagus you probably didn’t know – http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know

3. Nutrition Facts: Avocados, raw, all commercial varieties – http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

4. Avocados: Health Benefits, Risks and Nutrition Facts –  http://www.livescience.com/45209-avocado-nutrition-facts.html