Sweet Potato Hummus

Nutrition / Recipes / July 19, 2016

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Sweet Potato Hummus
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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, fibre, vitamin C and beta-carotenes.

How to Make Sweet Potato Hummus

Ingredients:

  • 1 medium size, organic sweet potato (purple if available, or traditional orange-­fleshed)
  • 2 cups, organic garbanzos, pre­cooked
  • 1/3 cup organic tahini
  • 3 tablespoons organic lemon juice
  • 1/2 organic red onion, diced
  • 1/3 cup organic extra virgin olive oil
  • Sea salt and black pepper to taste

Directions:

  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 tablespoon of lemon juice. Blend until smooth.
  8. Transfer to a serving bowl with a cover and refrigerate.

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.
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Comments
Marie Shaw
Marie Shaw

I’m not supposed to have garbonzo beans. What can I use in it’s place?

Lara Pizzorno
Lara Pizzorno

Hi Marie,
I’d try either Navy beans or Baby Lima beans. The flavor of Navy beans is quite mild, so they won’t “take over” your hummus, and they’re an excellent choice to support bone health because of all the types of beans, navy beans provide the most healthy microbiome-fueling fiber: 19 grams per cup! Baby Lima beans, also called “butterbeans” have a rich, creamy texture that should work quite well, and their flavor might be closest to garbanzos. Also, variety is, as they say, the spice of life. It’s always good to eat a variety of healthful foods as the nutrient profile of each will differ. Next time I make this hummus, I’m definitely going to try either Navy or Baby lima beans.
I hope you have fun experimenting — and let me know what you liked best,
Lara

Lara Pizzorno
Lara Pizzorno

Hi Ann,
Yes, looks like a dash got left out. Should be 2-3 tablespoons of water and 1-2 T of oil. Hope you do try this hummus — looks gorgeous and tastes even better. And so easy! And so good for your bones (and the rest of you 🙂

Pam Kuchman
Pam Kuchman

Do you mean 2 – 3 tablespoons of water, not 23? And should the recipe say 1 – 2 tablespoons of oil, not 12?

Ann
Ann

The recipe looks great; can’t wait to try it but I think in step #7 you meant 2-3 T. water (not 23) and 1-2 T. oil (not 12).

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