Online Cooking Lesson – Fresh Parsley Hummus

Online Cooking Lesson – Fresh Parsley Hummus
Heather Nicholds, C.H.N.

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Fresh Parsley Hummus

Prep Time: 15 min.

Makes 3-4 servings (2 cups).

Online Cooking Lesson Ingredients

  • 1 14oz can chickpeas (or 1/2 cup dried, fully cooked)
  • 1 Tbsp nut/seed butter
  • 1/2 lemon, zested and juiced
  • 1 clove garlic
  • 1/4 cup fresh parsley
  • 1 tsp cumin
  • 1/2 tsp paprika
  • 1/2 tsp sea salt
  • 1/4-1/2 cup water


  • Put the hummus ingredients in a blender or food processor, with enough water to puree until smooth.

Download recipe here

Online Cooking Lesson Notes

Cooking dried beans vs canned

Look for can with no salt (if there is, be sure to rinse), and ideally using kombu during cooking. Also good to look for organic and BPA-free lining.

Chickpeas: fiber, protein, vitamins, minerals, antioxidants, minimal fat

Ratio of liquid and accent liquid (any type of citrus or vinegar)

Lemons: Vit C, antioxidants, especially in the zest, and especially to neutralize cigarette smoke

Adding vegetables = nutrients!

Parsley: vit A, C, K, folate, calcium, magnesium, manganese, antioxidants – flavonoids, carotenoids – anti-inflammatory. Best eaten FRESH!

Whole food fats vs oils

Tahini: calcium, healthy fats, fiber, protein, carbohydrates, vitamin E, minerals

Texture before seasoning

Seasoning depends on thickness, volume and your personal tastes. Get the texture first, otherwise your seasoning could be off.


Garlic: medicinal (antibiotic, antiseptic), antioxidants – activated by pressing, reduce inflammation

Cumin, paprika – add small amounts of vital nutrients (amino acids, antioxidants), help boost digestive action, spices also help suppress appetite

Salt – sea salt, kelp, etc

How to Serve

Fresh veggies for dipping, sliced veggies as crackers, on top of a salad, in a sandwich, base of pizza, thin out to sauce, bake and serve as a pate

Download online cooking class notes here

I hope you enjoy this extended online cooking lesson. Feel free to ask any questions below.

And if you liked this, check out my online cooking classes for more lessons 🙂



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