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Sweet Potato Hummus

Today we’re sharing another healthy recipe that is not only easy to make, but also full of flavor.

The humble sweet potato is an easy-to-find addition to your diet that is a rich source of beta-carotene, complex carbohydrates, fiber, vitamin C.

How to Make Sweet Potato Hummus

Easy to make and a rich source of beta-carotene, complex carbohydrates, fiber, vitamin C.

Course Snack
Cuisine Middle-East
Keyword hummus,sweet potato
Prep Time 25 minutes
Cook Time 10 minutes
Total Time 35 minutes
Calories 3143 kcal

Ingredients

  • 1 medium sweet potato organic (purple if available, or traditional orange-­fleshed)
  • 2 cups garbanzos organic, pre­cooked
  • 1/3 cup tahini organic
  • 3 tbsp lemon juice organic
  • 1/2 red onion diced, organic
  • 1/3 cup olive oil extra virgin, organic
  • Sea salt and black pepper to taste
Nutrition Facts
How to Make Sweet Potato Hummus
Amount Per Serving
Calories 3143 Calories from Fat 1467
% Daily Value*
Fat 163g251%
Saturated Fat 27g169%
Cholesterol 936mg312%
Sodium 859mg37%
Potassium 6097mg174%
Carbohydrates 51g17%
Fiber 8g33%
Sugar 8g9%
Protein 356g712%
Vitamin A 20115IU402%
Vitamin C 28mg34%
Calcium 884mg88%
Iron 14.3mg79%
* Percent Daily Values are based on a 2000 calorie diet.

Instructions

  1. Wash the sweet potato under running cool water. Cut it in half, lengthwise, then cut each half into 3 lengthwise slices, and cut across these slices horizontally to produce approximately 1/2­ inch pieces.
  2. Transfer the sweet potato pieces to the steamer basket for your double boiler or place them on a steamer rack inserted into any medium­ sized pot.
  3. Fill the lower pot of your double boiler or a medium ­sized pot half­way full with water.
  4. Transfer to your stove top, turn the burner up to high heat, and steam the sweet potato pieces until soft, about 15 minutes.
  5. While the sweet potato is cooking, dice the red onion and put it, along with the tahini, lemon juice, olive oil and garbanzos into your food processor or blender. Blend until smooth.
  6. Then add about half the cooked sweet potato, process until smooth. Continue processing and gradually adding the rest of the sweet potato.
  7. If the hummus becomes too thick, add 2-­3 tablespoons more water, 1­-2 more tablespoons olive oil, and up to 1 more

Recipe Notes

Your hummus will keep in the refrigerator for up to 7 days.

A photo of our sweet potato hummus and some vegetables

PCC Natural Markets had purple sweet potatoes, so I bought one instead of the usual orange type. The purple color indicates anthocyanins – just like in grapes or red wine – highly protective, anti-inflammatory phytonutrients!

And as you know, the tahini /sesame seeds load our hummus with calcium, making this recipe a great idea for those concerned about bone health.

Sesame seeds are great because they also contain zinc, copper and magnesium – all of which are great for your bones!

The American Journal of Clinical Nutrition has reported a correlation between zinc deficiency and osteoporosis1 . A 2002 study in Proceedings of the Nutrition Society concluded that both zinc and copper are essential for bone mineralisation and osteoblast function2.

Besides from the benefits for your bones, don’t forget that sesame seeds are super delicious.

Try this recipe and let us know whether you think it’s yummy in the comments below!

Sources:

  1. Hyun T., Barrett-Connor E., Milne D. ; “Zinc intakes and plasma concentrations in men with osteoporosis: the Rancho Bernardo Study”. American Journal of Clinical Nutrition, Vol. 80, No. 3, 715-721. September 2004.
  2. Lowe, N., Fraser, W. and Jackson, M. (2002) ‘Is there a potential therapeutic value of copper and zinc for osteoporosis?’, Proceedings of the Nutrition Society, 61, pp. 181–485.

Author: Lara Pizzorno, MDIV, MA, LMT

Best-selling author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally” and a member of the American Medical Writers Association with 30+ years of experience specializing in bone health. Lara is the Editor of Longevity Medicine Review (www.lmreview.com) as well as a Senior Medical Editor for SaluGenecists Inc., and Integrative Medicine Advisors, LLC.