Hummus is a dip with Middle Eastern origins, and the word is actually a direct translation for chickpea.1 It is traditionally made by grinding together chickpeas, olive oil, garlic, tahini (sesame seed paste), lemon juice and salt.2
While tasty, the main issue with eating hummus is that it uses beans. As you know, beans contain lectins, which are sugar-binding plant proteins that attach to your cell membranes. Recent research has shown that lectins are linked to inflammatory or autoimmune conditions, making them a threat to your health.
If you like hummus but would like to circumvent its lectin-related issues, try replacing the chickpeas with other ingredients, which this recipe from Paleohacks succeeds in doing. By using zucchinis and avocados in place of chickpeas, you’re enriching the hummus with a healthy dose of beneficial fats, plus other nutrients, that your body needs. It’s very easy to prepare as well.
Creamy and Bean-Free Avocado Hummus
- 2 medium zucchinis, peeled and deseeded
- 1 to 2 large, ripe avocados
- 2 tablespoons olive oil
- 1 teaspoon lemon juice
- 1/2 cup homemade tahini
- 1/2 teaspoon cumin
- 1 teaspoon minced garlic
- Sea salt, to taste
- Paprika and dried cilantro for serving (optional)
- Slice off the ends of both zucchinis, peel and deseed them, then place in a food processor along with the avocado, olive oil, lemon juice, tahini, cumin, garlic and salt.
- Process on high until smooth, scraping down the sides as necessary.
- Transfer to a bowl, sprinkle with paprika and dried cilantro on top (optional) and serve.
- Use two avocados instead of one to thicken up the texture.
- Try this avocado hummus as a marinade! Slather it on chicken, pork or beef to add depth and flavor.
- Store leftovers in an airtight container in the refrigerator for up to one week.
Avocado Provides Healthy Fats for Optimal Health
In order to make hummus healthier, this recipe uses avocado, which is rich in various nutrients that will certainly grab your attention. In particular, avocado is rich in healthy fats, which is a far more ideal source of energy compared to sugar. In addition, these very same fats can help increase the absorption of fat-soluble nutrients from other foods you eat. A 100-gram serving also contains the following nutrients that can help you meet your daily recommended intake:
Vitamin K: 26 percent
Folate: 20 percent
Vitamin C: 17 percent
Potassium: 14 percent
Vitamin B5 (Pantothenic acid): 14 percent
Vitamin B6: 13 percent
Vitamin E: 10 percent
Niacin: 9 percent