UCookbook

Nut butter meals

Easy and delicious peanut butter hummus

Ingredients

• 1 15 oz can of chickpeas (drained & rinsed)
  
• ¼ cup natural creamy peanut butter or other nut butter if you have a peanut allergy
  
• ½–1 Tbsp olive oil
• 2 Tbsp lemon juice
• 2 cloves garlic (small) or 1 tsp garlic powder
• ¼ tsp cayenne pepper
• 1 tsp cumin
• ½ tsp sea salt
• Splash of water to thin out the hummus
• Dash of paprika

Directions

Combine all ingredients in a blender or food processor and blend until it has the consistency of hummus that you like. If necessary, add water make it smoother. Put hummus in a bowl and garnish with paprika and olive oil if you prefer.

*Recipe adapted from Peanut Butter Boy’s Blog www.peanutbutterboy.com

— By Jordan, Lasell College

Chickpea-peanut butter protein bars

Ingredients

• 1 pan (about 8 bars)
• 1 can (about 15 oz/425g of chickpeas, already cooked)
• ½ cup of peanut butter (or any nut butter)
• ¼ teaspoon baking soda
• ¼ teaspoon baking powder
• teaspoon of salt
• ¼ cup of honey/maple syrup or 1/3 cup of molasses
• optional add-ins or toppings: nuts, seeds, dates, raisins, chocolate chips, coconut shavings, slices of apple

Directions

Preheat the oven to 325°F or 170°C. Rinse and drain the cooked chickpeas and mash them well with a fork (or in a food processor). Mix them together with all other ingredients. Press the mixture into a sprayed/oiled/non-stick an 8 x 8 in or 20 x 20cm baking pan. Bake for 20 minutes.

— By Franklynn, Yale University and University College London

Peanut soup

Ingredients

• ½ cup coconut oil
• 4 carrots, cut in ½-finger size
• 4 cloves garlic, chopped
• 2 large sweet potatoes, cubed
• 1 large onion, diced
• 2 tablespoons tomato paste
• 1 tablespoon paprika
• ½ tablespoon cayenne pepper
• ½ tablespoon cumin
• 2 fresh thyme sprigs
• 1 large can chickpeas, drained and rinsed
• 5 cups stock of your choice or water
• ¾ cup creamy low fat peanut butter
• Fine salt and freshly ground black pepper to taste

Directions

In a large pot over medium heat, heat the coconut oil. Add the carrots, garlic, sweet potatoes and onions and mix well. Stir in the tomato paste, paprika, cayenne, cumin, thyme sprigs, chickpeas, salt and black pepper and mix well. Add the stock, making sure the level of the stock is above the veggies in the pot. Add additional salt and pepper to taste.

Cover and bring to boil. Reduce the heat and simmer until the veggies are tender, 20 to 25 minutes. Turn off the heat but leave the pot on the stove. Stir in the creamy peanut butter, mix well and let sit for 5 minutes before serving.

— By Nia, Rutgers University