Hummus, My Style
Aiko Ota 
A smooth and creamy hummus with a yogic twist—simple, wholesome, and made just the way I like it!
Total Time: 10 minutes
Difficulty: Easy
Ingredients
- 1 can chickpeas (or 1 cup cooked chickpeas)
- 1 tbsp sesame seeds
- 2 tbsp fresh lemon juice
- ½ tsp hing (asafoetida)
- 1 tbsp nutritional yeast
- ½ tsp tarragon
- ½ tsp black pepper
- ½ tsp paprika
- 3 tbsp olive oil
- ½ tsp salt
- ½ tsp black salt
- 3–5 tbsp cold water (adjust for texture)
Instructions
- Toast the Sesame Seeds – In a dry pan over low heat, toast the sesame seeds until lightly golden and fragrant or until they start popping.
- Blend the Base – In a food processor, blend all ingredients for about 30 seconds until smooth.
- Adjust the Texture – Slowly add cold water, one tablespoon at a time, blending until you reach your favorite consistency.
- Serve & Enjoy – Spoon into a bowl, drizzle with olive oil, and sprinkle with extra paprika.
| Nutrient | Approx. Value | Key Sources |
|---|---|---|
| Calories | ~100–120 kcal | Chickpeas, olive oil, sesame seeds |
| Protein | ~4–5 g | Chickpeas, nutritional yeast |
| Carbohydrates | ~10–12 g | Chickpeas |
| Fiber | ~2–3 g | Chickpeas, sesame seeds |
| Sugars | ~0–1 g (natural) | Chickpeas |
| Fats | ~5–7 g | Olive oil, sesame seeds |
| Saturated Fat | ~0.5–1 g | Olive oil, sesame seeds |
| Omega-3 & -6 | Small amounts | Olive oil, sesame seeds |
| Choline | ~2–4% of daily intake | Chickpeas, sesame seeds |
| Polyphenols | Present in small amounts | Olive oil, paprika |
| Iron | ~1.5–2 mg | Chickpeas, sesame seeds |
| Magnesium | ~5–8% of daily intake | Chickpeas, sesame seeds |
| Zinc | ~5% of daily intake | Chickpeas, sesame seeds |
| Potassium | ~100–150 mg | Chickpeas, lemon juice |
| Folate | ~8–10% of daily intake | Chickpeas |
| Calcium | ~2–4% of daily intake | Sesame seeds |
| Vitamin B6 | ~5–8% of daily intake | Chickpeas |
| Vitamin E | ~3–5% of daily intake | Olive oil |
| Copper | ~10–12% of daily intake | Sesame seeds |
| Manganese | ~15% of daily intake | Chickpeas, sesame seeds |
Ayurvedic Profile
35% Vata: The combination of chickpeas and olive oil offers grounding, while the toasted sesame seeds provide a bit of warmth. The hummus’ texture is creamy and soothing, but it can also be slightly heavy, especially when paired with other rich foods, which may increase Vata if overconsumed.
40% Pitta: The lemon juice, nutritional yeast, and paprika offer a cooling and slightly tangy quality that balances Pitta, though the olive oil and spices (paprika, black pepper) could mildly stimulate Pitta, especially in larger quantities. However, the overall balance of grounding ingredients helps keep Pitta in check.
25% Kapha: The olive oil and sesame seeds provide richness, which is nourishing and stabilizing for Kapha. The hummus, with its creamy texture and moderate fat content, is grounding and satisfying. However, too much of this dish could potentially feel heavy for Kapha, especially if consumed in excess.
Effect:
This hummus is balancing in moderation, with grounding qualities that soothe Vata, energize Pitta, and offer nourishment for Kapha. It’s a great option for when you need comfort and sustenance without overwhelming heaviness, particularly in cooler months. The toasted sesame seeds and nutritional yeast add a warm, nutty flavor that balances the cooling lemon and spices.
Cycle Syncing Suggestion
Luteal Phase (Inner Autumn) – Ideal: This hummus is particularly soothing for the Luteal Phase, offering grounding nourishment that helps stabilize mood and energy levels. The fats from the sesame seeds and olive oil provide comfort and help fight fatigue, while the warm spices balance Vata energy.
Menstrual Phase (Inner Winter) – Ideal: The Yogic Hummus is nourishing and replenishing, making it perfect for the Menstrual Phase. It supports the body’s need for grounding foods and helps restore energy levels while being gentle on the digestive system. It pairs well with cooked vegetables or grain dishes for added comfort.
Follicular Phase (Spring) – Moderate Fit: The hummus may be a bit rich for the Follicular Phase, when the body is more attuned to lighter, fresher foods. During this phase, lighter grains, salads, and raw veggies are more ideal, though hummus can still be enjoyed in moderation if you’re craving something nourishing.
Ovulatory Phase (Summer) – Not Ideal: The richness of the hummus may feel too heavy during the Ovulatory Phase, when the body thrives on cooling, light meals that support digestion. Lighter, cooling options like salads and raw vegetables would be a better choice during this energetic time.
Note: While this hummus is a great fit for the Inner Autumn and Winter, it can be enjoyed cycle-round in moderation. Pair it with fresh salads or roasted veggies to complement its richness and make a balanced meal! 😊
Categories: : Comfort Food, Hummus, Minimal Ingredients Recipes, Protein
