by: Amoy and Tajon
March, 20th 2024
A bit of background
Before we get started let's talk a little bit about these dishes. Both of these dishes have a rich history throughout the the middle east. Though ingredients might vary from place to place both dishes are said to symbolize a history of migration, trade and cultural exchange and are staples in several different middle eastern cultures.
Nutritional characteristics:
Hummus is an excellent source of healthy fats and fiber which can be useful to control blood sugar and heart health.
The Lebanese salad is a low sodium which can help with lower blood pressure helping overall heart health.
Both dishes are low in carbs and added sugars which is helpful for blood sugar regulation and prevention of things like diabetes.
Positive characteristics
Budget friendly, Both dishes are inexpensive to make.
Both dishes are easy to make and can be made in under 30 minutes.
Both are wonderful summer snacks that can be eaten fresh and easily storied in the fridge.
New experiences, Both dishes are an easy way to get the family to try dishes from a different culture.
Ingredients
For both recipes you'll need the following:
Lebanese Salad
1 lb Persian cucumbers, diced
1 lb fresh ripe tomatoes, seeded and diced
1/3 cup minced onion
½ cup minced fresh parsley
3 tbsp extra virgin olive oil
3 tbsp fresh lemon juice
½ tsp Salt to taste Hummus
2 (15 ounce) cans garbanzo beans, drained and rinsed
1 cup yellow onion, chopped
1/2 cup tahini
Just less than ½ cup extra virgin olive oil
½ cup water
1 Tbsp white wine vinegar
2 garlic cloves, minced
2 tsp cumin powder
2 Tbsp fresh lemon juice (juice from ~1 lemon )
1 – 1.5 teaspoon salt (to taste) For garnish:
½ tsp smoked paprika
1 tbsp minced fresh parsley
Sprinkle of olive oil
Pro-Tip
Prep all of your ingredients. Having your ingredients ready can be helpful for saving time.
This recipe starts with a lot of cutting so, If you didn't take the "pro-tip" I'd recommend starting there. Chopping your tomatoes, cucumbers, onion, parsley and garlic. Set thought aside. The next step would be to make the dressing for the Lebanese salad.
In a medium sized bowl add 3 tbps of lemon juice and 3 tbps of olive oil and ½ tsp of salt. Whisk until combined. This should only take a few seconds. Then in another bowl combine your chopped tomato, cucumbers into that bowl along with 1/3 cup of chopped onion and 1/2 a cup of minced parsley. Next, add your dressing and mix well making sure that everything is well incorporated. and you're done with the Lebanese Salad.
Let that rest while you go on to the Hummus.
Drain and rinse your two cans of garbanzo beans and place them in a food processor. Add the 1/2 cup of water and the remainder of the ingredients excluding the garnish into the same food processor. Blend until smooth. Once blended transfer your hummus to a medium bowl. garnish with you smoked paprika, parsley and a sprinkle of olive oil.
Lebanese salad
Servings: 8
Ingredients:
1 lb Persian cucumbers, diced
1 lb fresh ripe tomatoes, seeded and diced
1/3 cup minced onion
½ cup minced fresh parsley
3 tbsp extra virgin olive oil
3 tbsp fresh lemon juice
Salt to taste (about 1/2 tsp)
Instructions:
1. Place the diced vegetables and parsley into a large mixing bowl.
2. In a separate bowl, whisk together oil, lemon juice, and salt.
3. Pour dressing into larger bowl of mixed vegetables and combine well. Best served fresh at room temperature.
Adapted from: https://toriavey.com
Hummus
Servings:10
Ingredients:
2 (15 ounce) cans garbanzo beans, drained and rinsed
1 cup yellow onion, chopped
1/2 cup tahini
½ cup extra virgin olive oil
½ cup water
1 Tbsp white wine vinegar
2 garlic cloves, minced
2 tsp cumin powder
2 Tbsp fresh lemon juice (juice from ~1 lemon or a little less)
1 – 1.5 teaspoon salt (to taste)
For garnish:
½ tsp smoked paprika
1 tbsp minced fresh parsley
Sprinkle of olive oil
Instructions:
1. Combine above ingredients (minus the garnish) in a food processor. Blend until smooth.
3. Spread hummus onto shallow plate, smoothing out with the back of a large spoon. Garnish
with sprinkle of olive oil, paprika, and fresh parsley.
4. Serve with warm pita bread (and also plate 1/2 box of nut thins as gluten free option).
Adapted from the kitchen of Chris Blackstone