Seniors Healthy Lunch: Hummus and Veggie Platter

Seniors Healthy Lunch Hummus and Veggie Platter

Recipe Overview:

This Seniors Healthy Lunch Hummus and Veggie Platter is a vibrant and nutritious meal that combines creamy, homemade hummus with an array of fresh, colorful vegetables. Perfect for seniors, this dish is not only visually appealing but also easy to prepare and packed with essential nutrients. Great for lunch or as a light snack, it’s a versatile option that can suit any occasion—be it a casual family gathering or a picnic in the park.

The flavor profile is a delightful mix of savory and nutty from the hummus, complemented by the fresh, crisp textures of the vegetables. The presentation is bright and inviting, encouraging healthy eating habits while being enjoyable to consume.

Prep and Cook Times:

• Prep Time: 15 minutes
• Cook Time: 0 minutes (no cooking required!)
• Total Time: 15 minutes
• Skill Level: Beginner

Serving Information:

• Servings: 4
• Serving Suggestions: Pair the platter with whole-grain pita bread for added fiber, or sprinkle some pumpkin seeds on top of the hummus for a delightful crunch.

Ingredients List:

• For the Hummus:

  • 1 can (15 oz or 400 g) chickpeas, drained and rinsed
  • 1/4 cup (60 ml) tahini
  • 2 tablespoons (30 ml) olive oil
  • 2 tablespoons (30 ml) lemon juice (freshly squeezed is best)
  • 1 clove garlic, minced
  • 1/2 teaspoon (2 g) cumin
  • Salt to taste
  • Water, as needed for desired consistency
• For the Veggie Platter:
  • 1 cup (150 g) cherry tomatoes, halved
  • 1 cucumber, sliced into rounds
  • 1 bell pepper (any color), sliced into strips
  • 1 carrot, peeled and cut into sticks
  • 1 cup (150 g) broccoli florets (optional)
  • Fresh parsley for garnish (optional)

Substitutions:

• Tahini can be substituted with sunflower seed butter for a nut-free option.
• Use other fresh vegetables like radishes or snap peas based on availability or preference.

Prep Ahead: Have the chickpeas drained and rinsed before starting to save time.

Equipment List:

• Essential:

  • Food processor or blender (for making hummus)
  • Mixing bowl (for serving)
  • Knife and cutting board (for prepping veggies)
• Optional:
  • Serving platter (to arrange veggies beautifully)
  • Measuring cups and spoons

Step-by-Step Instructions:

1. Prepare the Hummus:

   • In a food processor, combine the chickpeas, tahini, olive oil, lemon juice, minced garlic, cumin, and a pinch of salt.
   • Blend until smooth. If the mixture is too thick, add water a tablespoon at a time until you reach the desired creamy consistency.

2. Taste and Adjust:

   • Taste the hummus and adjust seasoning with more salt, lemon juice, or garlic as desired. Blend again to incorporate.

3. Prepare the Veggies:

   • While the hummus is blending, wash and chop all the vegetables into bite-sized pieces. Arrange them on a platter for serving.
4. Assemble and Serve:
   • Transfer the hummus to a serving bowl, drizzle with a little olive oil, and sprinkle with fresh parsley if desired.
   • Place the bowl of hummus in the center of the platter surrounded by the colorful array of veggies.

Technique Tips and Troubleshooting:

• Blending: If your hummus is too grainy, blend longer and add more water to achieve a smoother texture.
• Flavor Boost: Toast the garlic in a pan before adding it to the hummus for a deeper flavor.
• Veggie Crunch: For extra crunch, consider adding celery sticks or radishes to the platter.

Plating and Presentation:

• Arrange the veggies in a colorful, eye-catching manner around the hummus bowl. Consider using small bowls for different types of veggies for an organized look.
• Garnish the hummus with a sprinkle of paprika or a drizzle of olive oil for a beautiful finish.

Storage and Reheating Instructions:

• Storage: Store leftover hummus in an airtight container in the fridge for up to 5 days. Vegetables are best enjoyed fresh but can be stored in the fridge for 2-3 days.
• Reheating: Hummus can be served cold or at room temperature, so no reheating is necessary.

Variations and Customizations:

• Add-Ins: Enhance your hummus with roasted red peppers, olives, or herbs like basil or cilantro.
• Different Veggies: Use seasonal vegetables for variety, such as asparagus in spring or zucchini in summer.

Notes on Ingredients and Equipment:

• Fresh Ingredients: Fresh vegetables not only taste better but also have more nutrients. Aim for a variety of colors for a nutrient-dense platter.
• Equipment: A high-speed blender can also work if you don’t have a food processor; just be patient with blending.

Final Touches and Personal Notes:

This hummus and veggie platter holds a special place in my heart because it represents a health-conscious choice that can be enjoyed by everyone, especially seniors who want to maintain a nutritious diet. I encourage you to play with the ingredients and make it your own. Experiment with flavors, and don’t hesitate to share your variations!

FAQ:

1. Can I make hummus ahead of time?
   Yes, hummus can be made a few days in advance and stored in the fridge.

2. What if I don’t have tahini?
   You can substitute tahini with sunflower seed butter or simply omit it for a lighter hummus.

3. How can I add more flavor to my veggies?
   Consider marinating them in a bit of olive oil and vinegar before serving for an extra zing.

4. Is this recipe suitable for a vegan diet?
   Absolutely! All ingredients in this recipe are plant-based and vegan-friendly.

5. Can I freeze leftovers?
   Yes, hummus freezes well. Store it in an airtight container and thaw in the fridge before use.

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