Roasted Sweet Potato & Garlic Hummus

I’ll admit, the first time I tried hummus I wasn’t impressed.  It very dry, over-powered with garlic and rather unpalatable — not a recipe I felt obliged to try! But after sampling a few store bought varieties  — roasted red pepper, caramelized onion — I thought maybe hummus wasn’t so bad after all.  Then I found a recipe for Sweet Potato Hummus at Alaska from Scratch  which converted me to the ‘pulse side’ of snacking!  I adapted it to use heart-healthy canola oil and incorporated a few great tips from a Roasted Butternut Squash Hummus recipe at Nita at Carrots & Cake. The result — a family favourite, kid-approved, delicious, addictive, smooth and creamy hummus! 

Roasted Sweet Potato & Garlic Hummus

Main Ingredients:

  • 1 medium sweet potato (approx 1 lb or 500 grams), drizzle of canola oil
  • 1 – 19 oz (540 ml) can chickpeas, drained & rinsed
  • 3 cloves *roasted garlic or 1 raw garlic clove
  • 1/2 cup canola oil
  • 1 lemon, juiced (about 3 tbsp)
  • 1/4 cup hemp hearts (optional)

Spice Mixture:

  • 1 tsp paprika
  • 1 tsp cumin
  • 1/4 tsp cinnamon
  • 1/8 tsp cayenne pepper
  • pinch of nutmeg

Garnish options:

  • Parsley
  • Green onions
  • Hemp hearts
  • Roasted chickpeas
  • Grated or ground nutmeg
  • Paprika
  • Cayenne Pepper
  • Cinnamon
  • Lemon rind

Directions:

  1. Preheat oven to 400 F.
  2. Scrub the sweet potato & dry thoroughly. Pierce the skin 2-3 times with a knife or fork and lightly coat with a drizzle of canola oil.
  3. Place on baking sheet lined with parchment paper. Bake 45 min — 1 hour, until tender.  (If you cut sweet potato in half, reduce time to ~ 30 minutes)
  4. Let cool, peel off skin, cut off any dark spots and cut into 4 —5 cm pieces.
  5. *If roasting garlic, toss cloves with a bit of canola oil, wrap in foil & place on baking sheet with the sweet potato. Garlic will take less time to roast so remove from oven after about 30 minutes.
  6. Drain & thoroughly rinse chickpeas.
  7. Toss chickpeas, sweet potato, garlic, canola oil, lemon juice, hemp hearts (if desired) & spice mixture into blender or food processor
  8. . Blend well, scraping down as needed. If it isn’t as smooth & creamy as you’d like, add more canola oil (or water), a tablespoon at a time, until it reaches desired consistency.

To serve, drizzle with canola oil and top with your choice of garnishes. Serve with crackers & raw veggies. This also makes a wonderful spread for sandwiches or wraps. Basically this hummus is so good, you will get very creative in finding ways to use it, other than just eating it ‘straight-up’ with a spoon — which, by the way, is totally acceptable!

Notes:

  • Roasted garlic is sweeter & less overpowering than raw garlic, hence only use 1 clove if opting for raw.  My family loves it either way!
  • Hemp hearts will add a nutty flavour & slightly change the consistency of the hummus, but they also add protein, fibre & healthy fats.
  • Encourage creativity in the kitchen by letting the kids help. They love to personalize their snack by choosing their own garnishes, crackers & veggies.

Storage:

Store in an airtight container in the refrigerator for 3 -5 days, if it lasts that long…

Southwest Fiesta Chicken Soup

On a cold, windy winter day, one of my favourite things to make is a hearty pot of soup.  It is so versatile. There are no hard and fast rules – anything goes.  Start with a good base, use what you have on hand ~ be creative! 

This morning I planned on making my classic chicken and rice soup, but half a cabbage in my fridge was awaiting transformation. This led to an unintentional shift in direction.

I began with my usual chicken soup base of onion, celery and carrot and added the lonely, left-over the cabbage. The mixture was too pale for my liking so I added a jar of salsa. There was a cup of green peppers from the garden still in the freezer, so in they went. Corn added a touch of yellow and considering  it is the International Year of Pulses, a can of black of beans seemed in order.  

Suddenly my chicken soup had a ‘southwest fiesta’ zip to it – not what I intended, but the results were delicious!  A colourful, fabulous warm-you-right-up, meal-in-a-bowl. Carbohydrates ✓  Protein ✓   Fibre ✓  Veggies ✓  Lunches for the week ahead  ✓                Flavourful ✓✓✓

Give it a try!  Measurements are not set in stone, but I like at least half my pot to filled with veggies.  Always aim for Half Your Plate!  Feel free to adjust amounts to your taste.  


Southwest Fiesta Chicken Soup

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Ingredients:

  •   2–4 cloves of garlic
  •  1 large onion
  •  ¼ – ½  head of cabbage
  •  4–6 carrots
  •  2–4 stalks of celery
  •  2 tbsp canola oil
  • salt & pepper to taste
  •  2/3 cup wild rice
  •  900 ml chicken stock
  •  418 ml jar of salsa (mild, medium or hot)
  • 1 ½ cups frozen corn
  •  1 green pepper, chopped
  •  4 + cups of water, to desired thickness
  •  540 ml can black beans
  •  2 – 4 cooked chicken breasts

Garnish options:

  • Crushed corn chips
  • Shredded Cheese
  • Sliced green onions

Directions:

  1. Finely chop garlic and set aside.*
  2. Dice onions, cabbage, carrots and celery.
  3. In Dutch Oven or stock pot, warm canola oil over medium heat.
  4. Throw in diced veggies, season with salt and pepper and sauté for                about  10 minutes or until softened.
  5. Toss in garlic, sauté additional 1–2 minutes.
  6. Add rice, chicken stock, salsa, corn, green pepper and water.
  7. Cover the pot, bring to a boil. Reduce heat and simmer for 30–45 minutes.
  8. Drain and rinse beans, dice chicken. Stir into soup . Warm thoroughly.
  9. Serve as is or garnish with corn chips, shredded cheese & green onion.

Note:

*Pro-tip  for garlic from Professional Home Economist Mairlyn Smith – “For its antioxidants to become more bioavailable, garlic needs to oxidize before it is added to a recipe. By letting it sit there “breathing” the oxidation can take place.”