A Love Letter to Hummus:
The Ayurvedic Guide to Spice it up and Soothe Your Digestion.
Back in the day. My college roommates and I would take pilgrimages to one of the few health food stores around. We would load in the car and drive 30 minutes to the Heritage Natural Foods Market to stock up on healthy and exotic ingredients.
Now for my next trick, I will date myself and shock all the millennials.
The one thing on my grocery list I found the most excitement about was hummus. I am pretty sure there was only one brand. There was not an aisle of options like today with flavors ranging from everything bagel to dark chocolate. (?😖I don't know so much how I feel about dessert hummus, but admittedly I‘ve never tried it.) Also, back in the day, there also weren't endless google pages with hummus recipes. Hold onto your hats. GOOGLE DIDN’T EXIST. When did I become prehistoric? Maybe just at this very moment.
These days grabbing hummus at any store on the fly is an awesome convenience, but there is still nothing like a fresh made batch. Consider this my 💗 love letter to hummus.
Ayurveda, Hummus, and your Dosha
In an Ayurvedic diet, food is medicine. It’s key to make sure what you choose to eat is highly nourishing and easily digestible. Astringent and sweet in taste, legumes are considered cooling and nourishing. Chickpeas, the rockstar of the hummus world, are loaded with protein, folate, copper, iron, zinc, manganese, and phosphorus. They are composed of the elements and qualities of earth and air, which can exacerbate the Vata provoking symptoms of gas and bloating. It’s no secret that beans can be a little tricky. Yes. Yes. We all know the bean song. However, legumes are high in potassium and a powerhouse of nutrition. With a few tweaks, you can fold them into your meal plan without hesitation.
1. Swap out the main ingredient. Choose the best legume for your constitution.
Split mung dal (the small yellow lentil) is easiest to digest for all doshas.
Vata Constitution - For all you Vata folks who equate beans with digestive distress and bloating, there are a couple hacks you can try: incorporate some digestive spices, don’t eat legumes in excess. A generous drizzle of olive oil, up to 2 tablespoons, will do wonders for your delicate digestion and counter the drying qualities.
Pitta Constitution - Hummus is your ticket to a blissful fire reducing snack, especially during hot summer days. It’s naturally cooling and isn’t served warm. Drop the cayenne pepper, from the mix and add cooling ingredients of cilantro, coriander, fennel, and lime juice.
Kapha Constitution - Garbanzo beans are a match made in heaven. These recipes are a go-to choice for a wholesome and satiating meal. Cut back on the tahini to 1 tablespoon and sprinkle in some extra cayenne pepper to boost that digestive fire.
2. Soak, Rinse, and Cook the legumes properly.
Soaking helps remove those pesky saponins that cause gas. A 3:1 water-to-pulse ratio is the secret to a smooth soak. If you forgot to soak, bring them to the boil for 2 minutes, leave for 1 hour to soak. When cooking skim any suds off the surface, these are the saponins. (Saponins are natural repellants the plant has for protection in the wild.)
Spice it Up: Add some herbs and spices to help ease digestion and give those beans a zing of flavor. Try a mix of turmeric, fennel, cumin seeds, garlic, onions, ginger root, bay leaves, and a pinch of asafetida (hing). Don’t forget the Kelp/Kombu. This seaweed superhero acts as a filter absorbing the gas-causing components.
*Don't add salt until the end of cooking, it toughens the skins and keeps the inside from becoming tender.
If using canned beans, drain and rinse thoroughly in cold water before using.
Chose your own adventure Hummus…
Get creative! Try variation on the Original Recipe. You can even swap out the chick peas for black beans, red lentils, navy, or fava beans. Add your favorite herb. Dash of this, pinch of that. And put the ingredients in your blender or food processor.
2 cups Legumes +
Artichoke Hummus: Add 1 cup steamed artichoke hearts
Beet Hummus: Add 1 pound cooked beets
Golden Hummus: Add 1 Tablespoon curry powder & 1 Tablespoon turmeric
Green Onion Hummus: Add 3-4 green onions
Mexican Hummus: Add 3/4 cup fresh cilantro, 2 seeded jalapenos.
Replace lemon with lime juice.
Olive Hummus: Add 1/2 cup black or green olives.
Pesto Hummus: Add 1 cup fresh basil leaves. Sprinkle with pine nuts.
Red Pepper Hummus: Add 2 Roasted Red peppers.
Roasted Garlic Hummus: Add 3 cloves roasted garlic.
Spinach Hummus: Add 1/2 cup fresh spinach
Spinach & Feta Hummus: Add 1/2 cup fresh spinach. 2 ounces feta cheese.
Squash Hummus: Steam or roast 2 cups squash. Use instead of chickpeas.
Sun dried Tomato Hummus: Add 2-3 oil packed sun-dried tomatoes.
Coconut Curry Hummus: 1/4 cup raw coconut water, 2 tablespoons lime, 1/4 cup cilantro, 1/2 teaspoon turmeric, 1/8 teaspoon cayenne pepper (omit for Pitta)
Pro tip: While it does add an extra step, try adding asafetida (also called hing) to these recipes. Don't let the scent scare you! This pungent herb with a slightly garlic and leek flavor has been used for centuries to alleviate gas and bloating. Sauté a pinch of the herb in ghee or oil until fragrant. (It's not a bad idea to sauté any of the other herbs you may choose to use as well!) Let cool. Then add to the other ingredients.
