Gluten Free
Ingredients that qualify as being gluten free
Simple Salad with Hummus Dressing
Hummus Salad Dressing
This easy hummus dressing recipe adds a creamy element to your salads. It’s a healthy way to enjoy an extra dip!
You don’t need mayo or sour cream, but the deliciousness comes from hummus, so this recipe is suitable for anyone who avoids eggs and vegans if you substitute maple syrup for sugar. The dressing ingredients reflect the flavors in hummus, with tahini (sesame seed paste), lemon juice, and garlic all contributing their own unique flavor.
It’s so easy to make and tastes amazing! It takes just two minutes to make!
Salad can be so bland! What I’m talking about here isn’t delicious salads loaded with shrimp or cheese! But if you add some dressing, they can sometimes be a nice addition to dinner. Adding something creamy and delicious can turn dull to fabulous!
It’s finally time for a creamy delicious salad! It’s thick and creamy, but it can be drizzled too! And it tastes good too! Plus, it can double as a marinade and/or dip.
Starting with Hummus
This salad begins with hummus! You didn’t expect that, did you? For quick salads at dinner time, I usually buy packaged hummus from the grocery store.
To the hummus add:
Dijon mustard
Lemon juice and zest
Water
Honey (or maple syrup to make this vegan)
Sesame oil
Mix the ingredients together in a mason jar
The Quick Clean Up
The beauty of this low carb hummus dressing is that you can make it quickly in a mason jar without any special equipment.
Mixing the ingredients together in a bowl works just fine, but shaking them in a jar makes for easier cleanup and saves time by cutting down on dish washing.
Making this salad without using a blender or food processor means that it takes less time, uses fewer ingredients, and requires much less cleanup than most other salad dressings out there.
After adding all your ingredients to the bowl, mix them together well. Then shake the mixture into a jar until everything is mixed evenly.
About the Honey or Maple Syrup
Adding some honey or maple syrup to the mix gives it a bit of extra sweetness that balances out the flavors of the other ingredients. If you want to make a vegan version, use maple syrup instead of honey.
If you’re not sure how much honey to use, start with 1 tablespoon and then adjust according to taste.
I like my hummus pretty thin, so I only use half the amount of honey called for in the recipe.
But if you prefer thicker hummus, go ahead and use more honey.
And if you want to skip the honey altogether, feel free to use maple syrup instead.
And if you have leftover hummus, you can keep it in the fridge for up to 3 days.
Now we are ready to eat!
Add your favorite greens to the bottom of a large serving plate.
Top with sliced cucumbers, tomatoes, red onion, black olives, and feta cheese.
What About Oil Free Hummus…
To keep this recipe oil- free, you will need to use an oil-free hummus instead of regular hummus. Following this easy oil-free recipe for hummus, I make my own.
You can also find pre-made oil-free hummus in many stores these days. Just check the label to see what kind of oils were used in its production. There are a few brands of oil-free hummus, like Oasis Mediterranean and a few others, but you’ll have to check your local grocery store for availability.
If either of those options doesn’t appeal to you, don’t worry about it! Even if you use a store-bought brand of hummus with olive oil, this salad dressing has less oil than a traditional oil-based dressing.
Other Hummus Flavors Can Work
Try different flavors of hummus by adding ingredients like roasted red peppers or green goddess. Or try making your own flavored hummus by mixing in spices like cumin or chili powder.
You Can Make It Ahead of Time
You don’t need to worry too much about cooking time when preparing this recipe; however, if you want to prepare it ahead of time, go right ahead!
Make sure to keep it covered, tightly sealed, and refrigerated – and it will last for up to five days.
The hummus dressing might not be as pourable or the ingredients could separate when refrigerated. This is because good oils will solidify at colder temperatures.
To use, just take out of the fridge, let sit for 5-15 minutes at room temp, then shake vigorously to re-combine.
Conclusion
If you make this recipe, let us know your thoughts. We hope you enjoy it as much as we did!
The Real Nutritional Value of Bean Smoothies
What is the Nutritional Value of Bean Smoothies
… and Find out 3 More Delicious Bean Smoothie Recipes Below!
The immense smoothie varieties make them one of the most popular and desired food recipes across the world. Smoothies can be very healthy as well when topped up with beans, berries, oats, protein powders, and even tomatoes and bell peppers. Beans are a healthy option for your smoothie drink and take the recipe and food preparation to a more creamy, rich, and protein-enriched level.
Know More About Bean Smoothiess
You can use both black and white beans for preparing your beans smoothie. Adding beans will turn your smoothie into a highly creamy and naturally-delicious drink. You can also add other healthy food options, including bananas, yogurt, and other fruits, to your white bean smoothie. Darker colors such as chocolates are better for the black beans’ smoothie.
The Nutrition Value of the Bean Smoothie
Apart from adding a creamy texture to your smoothie, the addition of beans will also increase the fiber and protein content of your smoothies. Beans are high in fiber. Therefore, you will remain satiated for a much longer period upon consuming beans in any form. This way you won’t be facing any hunger pangs time and again and can control your weight.
Beans including black, Pinto, or cannellini beans can add around 50 calories for a quarter of a cup. This amount of beans will also add 3 grams of the nutrient protein and fiber each. However, if you want to add even more fiber and protein, you should choose kidney beans. A quarter cup of kidney beans may add up to 4 grams of the nutrient protein and fiber to your smoothie.
Beans contain high amounts of B vitamins, folate, and mineral iron, which are essential nutrients needed for the good health of the body. Beans are free from fat and also contain antioxidants and substances such as phytoestrogens and lignans that help you prevent cancer. Legumes and beans can help you prevent cancer in the prostate, colon, and pancreatic regions of the body. Intake of more fiber (found in the beans) can reduce the sugar level in the blood. Therefore, beans or other legumes are highly nutritious food items that must be a part of your daily balanced diet.
Beans and Prebiotics and Probiotics
Prebiotics and probiotics are found in many types of beans and legumes. The prebiotics and probiotics help in improvingthe digestive system by increasing the number of beneficial bacteria in the gut. It also helps in maintaining the balancebetween the good and bad bacteria in the intestines.
Health Benefits of Beans
There are numerous health benefits associated with beans.
They include:
1. Reducing cholesterol levels
2. Aids in digestion
3. May improve immunity
4. May promote weight loss
5. Might boost energy levels
6. May help to prevent heart diseases
7. May lower blood pressure
8. May help fight against diabetes
9. May help in treating constipation
10. May increase bone density
11. May improve skin complexion
12. May improve hair growth
13. May improve sleep quality
14. May improve joint mobility
Canned Beans vs Dry Beans
When you are choosing beans for your smoothie, you can choose either canned or dried bean varieties. However, you must ensure that the canned bean is free from harmful chemicals in the form of preservatives. The dried beans can be cooked for the smoothies and can give the best taste and results. However, when you don’t have enough time, you can also choose the canned bean varieties. Put the canned beans for soaking first within a colander and run cold water over it. It will remove all the excess sodium that is often found in the canned beans (and other canned food items) in high proportions.
Cooking and Preparing the Dried Beans for Smoothies
Below is a step-by-step method through which you can cook and prepare the beans and subsequently add them to your smoothie.
Step 1: soak the beans in cold water and place them in a bowl. Now put enough water in the bowl so that the beans are covered by up to 2 inches. Let the beans soak in the bowl filled with water overnight or for up to 8 hours. After that, rinse and drain the beans properly.
Step 2: Put the beans in a pot and pour freshwater that can cover the beans up to 2 inches. Heat the pot so that the water comes to a boil. Reduce the heat to a simmer point and stir the beans and water occasionally in a gentle way. You can do this for up to 1 hour so that the beans are tender. Now turn off the heat and let the beans cool down. The beans will be tender now. You can squash them easily with your fingers when they are cooked.
Step 3: You need to store the cooked beans accurately. The cooked beans can be put in a refrigerator where they can be stored for up to 4 days. You can store the cooked beans in the freezer for an even more extended period.
For freezing the beans and storing them in the freezer for a longer period, you can spread the beans over a cookie sheet that is covered with baking paper. Put the tray in the freezer and let the beans freeze. Now seal the beans in the freezer bags. These cooked beans that are placed in your freezer can be stored for up to 12 months and will be fit for use during the period.
3 More Delicious Beans Smoothie Recipes
Below are 3 of the best and most delicious recipes for bean smoothies that you can easily make and try at home.
Vanilla Bean Smoothie
For the Vanilla Bean Smoothie Recipe, you need the below-given ingredients.
- One cup of yogurt.
- Half cup of white beans.
- One cup of almond milk.
- Two teaspoons of pure maple syrup.
- One spoon of the vanilla bean paste.
Preparation: add the ingredients including yogurt beans, vanilla syrup, maple syrup, and almond milk to the food blender. Blend for some time until all the ingredients turn to be creamy and smooth.
Mango and White Bean Smoothie
For the mango white bean drink and smoothie, you need the below-given ingredients.
- Half cup of white beans.
- A banana.
- A cup of mango chunks (frozen).
- A cup of coconut milk.
- A quarter cup of shredded coconut.
Preparation: put the ingredients, including the mango chunks, white beans, shredded coconut, and coconut milk within the blender. Turn on the blender and mix the ingredients until they are smooth and creamy.
Chocolate Black Beans Smoothie
For the chocolate and black bean smoothie, you need the below-given ingredients.
- Half a cup of black beans.
- Half cup of blueberries (frozen).
- A cup of yogurt (vanilla).
- A cup of almond milk.
- Half a teaspoon of cinnamon.
- 1 tablespoon of cacao.
Preparation: put the ingredients, including the black beans, yogurt, almond milk, blueberries, cinnamon, and cacao in the blender jug. Blend the ingredients for some time so that the berries and the fruits are well blended. Now run the blitz so that the preparation is creamy and smooth.
Conclusion
The addition of healthy and natural food items including beans to your food recipes can do miracles for your health. Beans are high in proteins, vitamins, minerals, and fiber and are a source of multiple nutrients in your smoothie. Remember to choose beans that are unbroken and buy from the sellers and sources with a good turnover (so that you get fresh beans). You can also store the beans in sealed containers in a dry and cool place. This way they will be available to you for food preparations for up to 1 year easily.