Finding simple, flavorful ways to support your body’s wellness doesn’t have to be complicated. Anti-inflammation recipes can pack a punch in both taste and health benefits, helping to soothe your system while satisfying your cravings.
This hummus recipe with pine nuts and parsley is a perfect example of how you can create a nutritious snack or meal component that’s bursting with anti-inflammatory properties.
Why Hummus Is a Powerful Anti-Inflammatory Food
Hummus, a creamy blend of chickpeas, olive oil, garlic, and tahini, is more than just a tasty dip. Each ingredient in this recipe has properties that can help combat inflammation.
Chickpeas are a rich source of fiber and plant-based protein, promoting gut health and reducing systemic inflammation. Garlic is celebrated for its natural anti-inflammatory and antimicrobial compounds, while olive oil contains powerful antioxidants like oleocanthal, which is known to mimic the effects of certain anti-inflammatory medications.
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Adding parsley and pine nuts to the mix enhances these benefits even further. Parsley is packed with flavonoids and vitamins like C and K, both of which can help fight inflammation.
Toasted pine nuts not only provide a satisfying crunch but also deliver healthy fats and magnesium, a nutrient linked to reduced inflammation in the body.
Easy Tips for Customizing Your Hummus for Maximum Benefits
While this recipe is already loaded with anti-inflammatory goodness, there are ways to tweak it further to suit your dietary preferences or enhance its benefits:
- Add turmeric: Blend in a teaspoon of turmeric for its potent anti-inflammatory and antioxidant effects. Pair it with a dash of black pepper to boost absorption.
- Use roasted garlic: For a sweeter, mellower flavor, roast your garlic before adding it. Roasting also softens the sharpness, which can be helpful if you prefer a subtler garlic taste.
- Go nut-free: If you have allergies, swap out pine nuts for a sprinkle of hemp seeds or pumpkin seeds. Both are nutrient-dense alternatives with anti-inflammatory properties.
- Make it spicier: Add a pinch of cayenne pepper or smoked paprika to give your hummus a fiery kick and boost its metabolism-enhancing effects.
Serving Suggestions to Keep It Healthy
This anti-inflammation hummus isn’t just versatile; it’s also easy to serve in a variety of ways that keep your meals fresh and interesting. Here are some creative ideas:
- As a dip: Pair it with fresh vegetables like cucumber slices, bell pepper strips, or carrot sticks for a crunchy, nutrient-rich snack.
- On toast: Spread it on whole-grain or gluten-free bread, and top it with avocado slices and a sprinkle of za’atar for a hearty breakfast or lunch.
- In wraps: Use it as a spread in wraps or sandwiches to add flavor and creaminess while skipping unhealthy dressings.
- As a topping: Add a dollop to your grain bowls, roasted vegetables, or baked sweet potatoes for extra texture and flavor.
Storage Tips for Freshness
Homemade hummus can be stored in an airtight container in the refrigerator for up to two weeks, making it an excellent option for meal prep. Before serving, stir it and drizzle a little olive oil on top to maintain its creamy consistency and flavor.
For an added touch, sprinkle on some fresh parsley or toasted pine nuts to make it look as good as it tastes.
Incorporating anti-inflammatory recipes like this hummus with pine nuts and parsley into your diet is a simple yet effective way to support your overall health. With its bold flavors, creamy texture, and versatility, this dish proves that eating well doesn’t have to mean sacrificing taste.
Anti-Inflammation Hummus with Pine Nuts & Parsley
Ingredients
- 2 15-oz cans chickpeas drained and rinsed
- 3 Tbsp lemon juice plus more as needed
- 2 garlic cloves crushed
- 2 tsp za’atar
- kosher salt
- 1 cup water divided
- 4 Tbsp extra-virgin olive oil divided
- 3 Tbsp tahini
- 1 Tbsp pine nuts toasted
- 1 tsp chopped parsley
Instructions
- Add the chickpeas, lemon juice, garlic, za’atar, and 1½ teaspoons of kosher salt to a food processor. Blend the ingredients until they start to come together, then scrape down the sides of the processor bowl.
- Pour in ½ cup of water, 2 tablespoons of olive oil, and the tahini. Continue blending the mixture until it becomes smooth and creamy, adding more water, 2 tablespoons at a time, up to an additional ½ cup if needed to reach the desired consistency.
- Taste the hummus and adjust the seasoning, adding more lemon juice or salt if needed for flavor balance.
- Transfer the hummus to a serving dish, drizzle with the remaining 2 tablespoons of olive oil, and garnish with the toasted pine nuts and chopped parsley.
- Store the hummus in an airtight container in the refrigerator for up to 2 weeks. For serving, pair with sliced cucumbers or other vegetables as a healthy option.
Notes
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.