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
- 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
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.
Store in airtight container and refrigerate.
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