The Humble Chickpea: A Nutritional Powerhouse for This Herb-Infused Hummus
Chickpeas, the foundation of this herb-infused hummus, has a rich history dating back over 7,000 years. these legumes have nourished civilizations across the Middle East, Mediterranean, and Indian subcontinent.
Chickpeas are a marvel nutritionally. They’re packed with plant-based protein, making them an excellent choice for vegans and vegetarians. Rich in complex carbohydrates, they provide sustained energy without spiking blood sugar levels. Chickpeas also offer a wealth of vitamins and minerals, including folate, iron, magnesium, and potassium. Some even use them in desserts, especially chickpea flour. They are very versatile.
Come Cook With Me and Learn My Favorite Kitchen Skills!
To be really honest, I’m excited to share a labor of love that has been cooking for months or perhaps years in my kitchen. I’ve made something especially for you because I know how much joy cooking can provide and the healing properties of food.
Imagine always having my favorite summer recipes accessible to you in a treasure trove spanning more than 100 pages. These aren’t simply recipes; they’re celebrations of the season’s wealth, thoughtfully chosen to satisfy your palate and nourish your body. Still, that’s not all!
I am aware of how intimidating trying new recipes or methods may be. Because of this, I’ve combined this cookbook with a fun series of culinary lessons. Together, we’ll investigate novel kitchen ideas, adding invigorating suggestions to your menu. It’s like having a helpful mentor in the kitchen, encouraging you as you pick up new abilities.
As they have become a part of my daily cooking routine, I hope these recipes and techniques will also become a part of yours. Something truly wonderful happens when you introduce new meals into your weekly routine and watch them grow to become cherished family favorites.
When you buy the workshops and related ebooks, you get more than recipes and gain new skills, confidence, and perhaps a different perspective on cooking. These methods are simple to apply, turning your kitchen into a happy place for creative expression and culinary healing.
Are you prepared to go on this delectable adventure with me? Let’s grow, learn, and cook together!
Dr. Siri Chand Khalsa’s 5-week Plant-based Cooking Course for Stanford’s Division of Immunology & Rheumatology was a spectacular addition to our wellness program. Dr. Siri Chand created an inspired line up of unique yet easy recipes which she beautifully rendered into a recipe booklet, replete with her own eye-popping food photography. She masterfully taught us to cook delicious and visually appealing dishes including sheet-pan veggies with quinoa tabouli with cilantro chutney, and root vegetable purée soup with kale sauerkraut salad. Each lesson was made even more delightful with unapologetically delicious desserts like fruit crisp and chia pudding. Dr. Sir Chand’s profound knowledge of Ayurvedic cooking, combined with her allopathic training and additional expertise in Lifestyle Medicine, offers a unique perspective on eating for vitality. She radiates passion and compassions in every session, making the experience truly enriching. Don’t miss the opportunity to learn from this culinary medicine master!
Neha S. Shah, MD
Neha S. Shah, MD (she/her/hers) Clinical Assistant Professor of Medicine Fellowship Program Director – Adult Rheumatology Division of Immunology & Rheumatology Department of Medicine Stanford University Hospital & Clinics
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Embracing Culinary Medicine Principles in Your Kitchen
Creating this herb-infused hummus is more than just cooking – it’s practicing self-healing in your own kitchen. By combining nutrient-dense chickpeas with fresh herbs and preserved lemon, you are creating a dish that nourishes your body, delights the senses, and connects us to culinary traditions spanning thousands of years.
One of the most remarkable aspects of chickpeas is their fiber content. A single cup of cooked chickpeas provides about 12 grams of fiber – nearly half of the recommended daily intake. This fiber isn’t just filler; it’s a crucial component for digestive health. And hey, if you can aim for more fiber intake, that’s even better.
The recommended daily fiber intake varies by age and gender, as reviewed by Mayo Clinic.
Fiber acts as a prebiotic, feeding the beneficial bacteria in our gut microbiome. A healthy gut microbiome is linked to improved digestion, stronger immunity, and even better mental health. The soluble fiber in chickpeas can help lower cholesterol levels (Pittaway, 2006), while the insoluble fiber promotes regular bowel movements and may reduce the risk of colon cancer.
Pittaway JK, Ahuja KD, Cehun M, Chronopoulos A, Robertson IK, Nestel PJ, Ball MJ. Dietary supplementation with chickpeas for at least 5 weeks results in small but significant reductions in serum total and low-density lipoprotein cholesterols in adults. Ann Nutr Metab. 2006;50(6):512-8
I’m delighted to share with you my new ebook!
In recent months, I have taken time to put together 20 of my favorite recipes that lean into the summer season. I hope you enjoy it and bring each of these recipes more deeply into your daily kitchen rhythm.
Click below to learn more.
Exploring Hummus: A Culinary Medicine Approach
Now, let’s talk about transforming these nutritious chickpeas into a dish that everyone will enjoy. By infusing hummus with fresh herbs, there are the benefits of additional phytonutrients.
Herbs like chives, parsley, cilantro, and mint are rich in antioxidants and have anti-inflammatory properties. They can aid digestion, support detoxification, and even help regulate blood sugar levels.
The addition of preserved lemon brings more than just a tangy twist. Fermented foods like preserved lemon (lactobacilli present depending on the amount of salt used in the preservation process) introduce beneficial bacteria to our gut, supporting digestive health and boosting our immune system.
Incorporating Herb-Infused Hummus into a Balanced Vegan Diet
Hummus isn’t just a dip – it’s a versatile addition to a balanced vegan diet. Spread it on whole grain toast for a fiber-rich breakfast, use it as a sauce for roasted vegetables, or dollop it onto a Buddha bowl for added protein and healthy fats. I even love to use it as a white sauce on pizza.
Pair your hummus with raw vegetable crudités for an extra fiber boost, or serve it alongside a quinoa salad for a complete protein meal. You can be creative and meet your daily nutritional needs, too.
In our herb-infused hummus, we’re not just adding flavor – we’re infusing our dish with nature’s medicine. Let’s explore the remarkable properties of each herb:
Chives: Far more than a garnish, chives are one of my favorite additions to a meal. They are rich in vitamins A and C, which are crucial for immune function and skin health. Chives also contain vitamin K, which is essential for blood clotting and bone health. It is also good to note if you are taking blood thinners like Coumadin as the additional Vitamin K can improve its function. Their sulfur-containing compounds, such as allicin, have been shown to have antibacterial and antiviral properties. Additionally, chives are a good source of antioxidants, which help protect cells from oxidative damage. As this post is not medical advice, please check with your medical team if you have any questions (Medical News Today)
Parsley: Parsley is a nutritional powerhouse, far beyond just a garnish. Rich in vitamins A, C, and K, it supports bone health and immune function. Its high chlorophyll content aids liver function, while its antioxidants, particularly luteolin, have shown promising anti-inflammatory effects in recent studies. Parsley also contains folate, which is important for heart health. Myricetin is a flavonoid found in parsley and other plants. It has been shown to help prevent skin cancer. Parsley also contains one of the highest concentrations of myricetin per 100 grams. (Medical News Today)
By incorporating these herbs and others, we’re not just creating a delicious dish—we’re inviting culinary principles to blend with self-care practices, harnessing the healing power of plants in every bite.
Troubleshooting Tips: Perfecting Your Hummus
Creating the perfect hummus for you takes time and experimentation, but with a few tips, you’ll master it in no time:
Grainy texture? Try peeling your chickpeas. It takes time but results in silky smooth hummus.
Too thick? Add ice-cold water, a tablespoon at a time, while blending.
Too thin? Add more chickpeas or a tablespoon of ground sesame seeds.
Have a bitter taste? Your olive oil might be too strong. Try a milder variety or replace some with water. That may also be from the tahini.
Not creamy enough? Blend for longer, up to 5 minutes, to incorporate more air. I also find that sometimes adding more tahini can make it creamier, but that does increase the calories in it at the same time.
Lacking depth? roast your garlic before adding it, or try roasted chickpeas for a nuttier flavor.
Remember, creating the perfect hummus is a journey. Enjoy the process, and don’t be afraid to adjust to your taste preferences.
Free Ebook
The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.
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Variations for Different Health Needs
At the heart of culinary medicine is the understanding that food can be tailored to individual health needs. Here are some variations of our herb-infused hummus:
Low-FODMAP version: Replace regular chickpeas with soaked and cooked lentils (rinsed well) and omit the garlic. This may not be enough for some, and small portions may be key. Use garlic-infused oil for flavor without the FODMAPs.
Oil-free: To achieve a creamy texture without added oils, substitute the olive oil with additional tahini or aquafaba (the liquid from the chickpea can).
Extra high-protein: Blend 1/4 cup of hemp seeds or a scoop of unflavored pea protein powder.
If avoiding sesame, replace tahini with sunflower seed butter or mashed avocado. Or just don’t add anything.
Anti-inflammatory focus: Add 1 teaspoon of turmeric and a pinch of black pepper to boost anti-inflammatory properties.
Remember, these modifications allow you to enjoy the benefits of hummus while respecting your body’s unique needs. Always consult with a healthcare provider for personalized nutrition advice. This post is not a replacement for medical care.
Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.
1 tsp finely chopped preserved lemon (optional if you don’t have)
Salt to taste (after blending)
2–3 ice cubes and water as needed
Instructions
Blend Base Ingredients:
In a food processor, blend chickpeas, water, tahini, garlic, and the juice of 1 lemon until smooth with 2-3 ice cubes.
Incorporate Olive Oil:
With the motor running, slowly drizzle in 1/4 cup extra virgin olive oil.
Add Herbs and Preserved Lemon:
Add 1/2 cup mixed fresh herbs (parsley, cilantro, mint) and 2 tablespoons finely chopped preserved lemon. Pulse to incorporate without blending too much.
Season and Adjust Consistency:
Season with salt to taste and add water to reach the desired consistency.
Taste and adjust seasonings as needed.
Optional Step for Creaminess: 5. Peel Chickpeas:
For the creamiest texture, try peeling your chickpeas. It takes a bit more time, but the result is silky smooth hummus that can be worth the effort.
If you make the chive oil, you can use the leftover pulp also for this vegan green risotto.
You can also blend any greens that are appealing to you.
For the most uniform color, puree the fresh herbs quickly in a blender with the water you are going to add before adding them to the chick pea mixture in the food processor.
Prep Time:20
Category:vegan
Method:puree
Click on the image above to grab the ingredients from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.
ALSO…. if you select the “pick up” option, which you can do on the way home from work, you may even have a small credit on your purchases for your next visit.
To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.
Cultural Humility: Hummus as a Bridge Between Traditions
Hummus, in its various forms, has been a staple in Middle Eastern and Mediterranean cuisines for centuries. Its origins are debated, with Lebanon, Israel, Palestine, and Egypt all perhaps having a relationship to it. This debate itself speaks to the deep cultural significance of this humble dish.
In many Middle Eastern cultures, hummus is more than food – it symbolizes hospitality and community. Sharing a bowl of hummus is an act of friendship and a way to unite people. It’s often served for breakfast in Lebanon, while in Israel, it’s a popular street food.
Adding herbs to hummus reflects the regional variations found throughout the Mediterranean. In Morocco, you might find hummus spiced with cumin and paprika, while in Greece, it could be topped with oregano and olive oil.
By preparing and sharing this herb-infused hummus, we’re not just nourishing our bodies – we’re participating in a rich cultural tradition that spans thousands of years and countless dinner tables. It’s a beautiful reminder of how food can connect us across time and borders, inviting us to practice mindfulness and appreciation with every bite.
As we enjoy our culinary creation, let’s take a moment to reflect on the journey of this dish, from ancient kitchens to our modern tables, and appreciate the wisdom and tradition infused in every bite.
Kitchen Supplies
Having the right supplies makes working in the kitchen easier. Click on the image to see the ways I love to store my food.
These are some of my favorite ways to store warm food in glass containers. The Wrek and Ball Glass jars are absolute staples in my kitchen.
Let’s Explore Seasonal Eating: Summer
Our visit last weekend before the rain was filled with summer vegetables and fruits! Look at the shape and color of those amazing peppers!
What is Seasonal Eating?
I am particularly interested in the role of local and/or seasonal eating. I believe that connection to seasonal living builds a steady and essential connection to nature. Fortunately, this is not just my opinion; scientific data exists to explore this notion.
Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and reducing environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.
Seasonal Recipe Book: My Summer Favorites!
I’m so delighted to share with you a new seasonal cookbook that I have created that is available for purchase. Please click through on the link to learn all about it. AND the best part is that I will be creating one for each season. Hope you enjoy and if you make one of the recipes, please let me know.
References
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024
In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.
Creating Herb-Infused Hummus in Your Kitchen
Creating this herb-infused hummus is more than just cooking – it’s practicing culinary and self-healing principles in your own kitchen. By combining nutrient-dense chickpeas with fresh herbs and preserved lemon, we’re crafting a dish that nourishes our bodies, delights our senses, and connects us to culinary traditions spanning thousands of years.
Remember, every meal is an opportunity to support your health. As you enjoy this hummus, take a moment to appreciate the complex flavors and the nourishment it provides. This is the essence of vegan culinary medicine – delicious, wholesome food that heals and satisfies in equal measure.
Earn CME
This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info
The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP
Work with me!
Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
Let’s create a better world together through mindful living. Learn more here.
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May your life be nourished and vital!
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