Green Pea & Mint Sprouted Hummus With GOLDEN MAITAKE Mushrooms
Hey lovely readers! Today, I have something that's a delightful blend of refreshing, savory, and utterly healthy for your table. My highly requested Green Pea & Mint Sprouted Hummus with grilled Maitake Mushrooms will not only tantalize your taste buds but also comes packed with a myriad of health benefits. After all, as a devoted naturopath, it's my mission to marry health with taste, and this recipe does exactly that! The only issue you will have with this one might be portion control.
The Hero Ingredients and Their Superpowers:
Green Peas: Often underrated, green peas are a treasure trove of health benefits. Their fiber content not only aids digestion but also provides prebiotic benefits, essentially feeding the beneficial bacteria in our gut. This can lead to a balanced gut flora, which is crucial in managing and preventing various chronic illnesses. Additionally, the combination of antioxidants and anti-inflammatory compounds in green peas can help reduce the risk of chronic diseases including heart disease.
Chickpeas: Also known as garbanzo beans, chickpeas stand out as a fiber powerhouse. Dietary fiber aids digestion by promoting regular bowel movements, and chickpeas' soluble fiber content specifically supports a healthy gut microbiome by acting as food for beneficial bacteria. This symbiotic relationship between fiber and gut bacteria can produce short-chain fatty acids which are known to promote gut barrier function. Furthermore, chickpeas are a significant source of protein and essential minerals like magnesium and iron, which play roles in energy production and oxygen transportation, respectively. Because the chickpeas in this recipe are sprouted, they are easier on digestion, and contain even more fibre, antioxidants and protein than regular chick peas.
Tahini: Made from ground sesame seeds, tahini is rich in essential fatty acids, notably omega-3 and omega-6. These play a role in reducing inflammation in the body, which can help alleviate symptoms of many chronic illnesses. Furthermore, sesame seeds are rich in an antioxidant called sesamol, which has been shown to have protective effects against DNA damage and inflammation. The presence of zinc in tahini further promotes gut health by supporting the gut lining and ensuring it functions effectively as a barrier.
Maitake Mushrooms: These mushrooms are revered in both culinary and medicinal worlds. Maitake mushrooms have beta-glucans, which are known to modulate the immune system and can be especially useful in chronic conditions where the immune system is compromised or overactive. Moreover, they also have a positive effect on gut health by influencing the composition of gut microbiota. This, in turn, can help in mitigating inflammation and other gut-related disorders.
Mint Leaves: More than just a fragrant herb, mint is a digestive aid known across cultures. The compound called menthol in mint leaves acts as an antispasmodic, soothing an upset stomach and easing indigestion. For those dealing with Irritable Bowel Syndrome (IBS) or other inflammatory bowel conditions, mint can provide symptomatic relief due to its anti-inflammatory properties. Plus, mint has been known to have a calming effect on the body, aiding in stress reduction which is often linked to flare-ups in chronic illnesses.
INGREDIENTS:
1 cup dry chick peas (makes about 3.5 cups sprouted)
2 cups green peas (frozen)
1/2 cup tahini
1 tbsp olive oil for hummus
2 cloves garlic
1 tsp cumin
1 tsp coriander
1 tbsp fresh lemon juice
250 grams mint leaves
salt and pepper to taste
1-2 cups water, as needed for desired consistency.
250 grams of maitake mushrooms
Steak seasoning or sub salt, pepper, garlic, coriander, paprika to taste
1 tbsp olive oil for mushrooms, and more if you will sauttee them in a skillet
Directions:
Sprout the chick peas: Place 1 cup of dry chick peas in a sprouting jar. Soak dry chick peas overnight 8-12 hours. Rinse and drain every 12 hours (twice a day) until the little tails begin to sprout. This should take 1-2 days.
Steam or boil the chick peas for 10 min to soften, then add the frozen peas into the boiling liquid to thaw for 2-3 min. Strain. You can keep a small handful of the cooked peas aside for garnish.
Add all hummus ingredients to high speed blender and blend until smooth. You can add water slowly until desired consistency is reached Transfer the hummus into a serving bowl.
Prep the mushrooms. Toss mushrooms in olive oil and sprinkle with steak seasoning or spices to taste
Preheat your grill, or your skillet. If using a skillet, wait until it’s hot and then add oil and let the oil heat prior to adding the mushrooms.
Grill them on on a barbecue, or pan-fry in a cast iron skillet until golden brown. Take your time. Watch them closely, and never overcrowd the pan.
Garnish the hummus with mushrooms, extra olive oil, a sprinkling of aleppo pepper flakes, chopped mint leaves, sesame seeds, and some more peas
Enjoy with baked almond flour tortillas (these can be baked until they become like healthy chips!) or chopped vegetables like carrots, peppers, and celery
This hummus will keep in the fridge for up to 5 days, and it can also be batch-prepped and frozen. Please tag me on instagram @davida.light if you try it so I can cheer you on in your healthy cooking pursuits! I hope this delights your taste buds and your digestive tract as much as it does mine.
To your highest health,
Davida
