Teriyaki sauce

 By Dieter

6T soya sauce / Soja Sosse

2T rice vinegar / Reisessig

4T sugar / Zucker

2T maple syrup / Ahornsirup

2t fresh ginger cut into small pieces / Ingwer kleingeschnitten

3t cornstarch / Speisestärke

10T water / Wasser

Combine all ingredients in a small pot. Stir in the cornstarch before turning on the heat. Bring to a simmer until the sauce thickens - if it gets too thick, add more water. 

Vermische alle Zutaten kalt in einem Topf. Dann bring es zum Kochen, unter konstantem Rühren bis die Stärke gelöst und die Sauce die richtige Konsistenz hat. Eventuell braucht es mehr Wasser.

Plastic-free

After watching Buy Now! on Netflix in December 2024, we got serious about going plastic-free. 

Right now we list the products we use in Germany. We are currently adding the US versions.

Naiked Foamy Future dishwashing
soap is so much easier to use than
soap in plastic bottles! And it looks 
prettier, too :)

Food

• Margarine - Veganer block at Locker & Lose (US: Trader Joe’s dairy free buttery spread)
• Flohsamen / psylium husks - Hit in glass
• Rice paper - Hit
• Fruit and veg from the Farmer's Market (US: Sprouts, Lazy Acres)
• Noodles - Barilla has lots that are packed only in paper (and is now LGBTQIA+ supportive)
• Chili powder - Unverpackt, Locker & Lose
• Cinnamon - Unverpackt, Locker & Lose (US: Sprouts bulk)
• Coriander powder - Unverpackt, Locker & Lose
• Vanilla extract - Unverpackt
• Black pepper corns - Unverpackt, Locker & Lose (US: Sprouts bulk)
• Smoked paprika - Unverpackt, Locker & Lose
• Baking powder - Unverpackt, Locker & Lose
• Yeast - Unverpackt, Locker & Lose
• Nutritional yeast - Unverpackt, Hit
• Sesame seeds - Unverpackt, Locker & Lose
• Pumpkin seeds - Unverpackt, Locker & Lose
• Dried fruit - Unverpackt, Locker & Lose
• Kaffir lime leaves - Hit glass
• Tofu - in bulk at China Markt
• Veganaise - Dieter's version is better than the store-bought in a glass (most of which have plastic lids)
• Miso  - Unverpackt
• Curry Paste - Bamboo Garden yellow oder massaman at Rewe, Hit
• Fava beans - Chiemgaukorn (the 5kg bag has no plastic, but the 1kg bag does)
• Hemp protein powder - Naduria at DM
• Milk - Dieter's recipe is super easy and fast and tastes better than store bought. Also, it can be as high protein as you want
• Yogurt - Dieter's recipe is great (uses a store-bought yogurt as the starter)

Supplements

• B12 - in a glass eye dropper (the lid has some plastic), lasts 1-2 years, Shopapotheke, Rossman (Altapharma)
• D3 - in a glass eye dropper (the lid has some plastic), Shopapotheke, Rossman (Altapharma)
• Omega 3 - leinöl / linseed oil used for cooking. 2t has 100% of the RDA of omega 3

Household

• Cleaners for the toilet, general cleaner - Unverpackt, Locker & Lose
• Dish washing soap for hand washing - Naiked Foamy Future at Unverpackt
• Vinegar for cleaning - Unverpackt, DM
• Dish sponge - crochet one out of a scratchy 100% cotton material at the Art from Scrap store
• Toilet paper - Oecolife (US: Natural Value (get as single rolls at Lazy Acres) > Caboo)
• Hand sanitizer - Hofmann’s isopropyl alcohol 70% Löwen apotheke (plastic lid)
• Night guard deep cleaner - soak in salt water for at least 30 min

Pets

• Dog poo bags - PooPick (US: Wildebeest, Give a Sh!t)
• Dog collars and leashes - WAUDOG (recycled cotton with reflective material), MakeEco, buy second hand on Vinted (including leashes and collars made out of bamboo and cotton)

Body care

• Sunscreen - Corina wants to try Sun Butter next. Note that Villa Lavanda SPF 50 does NOT work at all! 
• Hand soap bar - DM Balea sensitiv aloe. Dieter mag besser: Ross isana sensitiv kamillien
• Shampoo / body wash / hand soap bar with 5% urea - buy the Alverde Repair shampoo bar and urea crystals (there is some plastic in the urea package, but the bag should last like 20 years, not sure if this source is plastic free)
• Deodorant - add a few drops of water to baking soda, mix, apply to skin, let dry
• Toothpaste tabs sensitive with fluoride - Smyle (lathers great, gets teeth cleaner than toothpaste, good flavor). FYI: Potassium nitrate (Kaliumnitrat) / Zink-Karbonat-Hydroxylapatit (Hydroxylapatit) / Strontium-Salze (Strontium Chloride, Strontium Acetate) is for sensitive, sodium fluoride is fluoride
• Dental floss - Tio, Humble, EcoYou (US: Zero Waste + refill)
• Interdental sticks - Hydrophil at Locker & Lose, size 3 (0.5mm C), 2 (0.6mm D) (US). Note: the bristles are nylon - do you know of a 100% plastic-free option?
• Mouthwash - salt water wash
• Sonicare head - bamboo by Hydrophil
• Razors - Wilkinson Sword Intuition at DM (US: list of 7). Note: recycle everything as metal scrap (but put the razor blades in a metal container to protect people from getting cut.

How to make 5% urea shampoo/soap

• Calculate 5% urea for a shampoo bar that weighs X g plus the 4g water (Z) that gets added to melt the urea (harnstoff) crystals. 0.05*(X+Z) = Y g urea: Shampoo box says 50g=2.7g urea, 60=3.2, 70=3.7, 75=4.0. 
• Cut the shampoo bar into crumbs with a knife
• Tare a stainless steel bowl and add 3g (5%) urea crystals
• Put the bowl in a pot with boiling water and keep it boiling
• Add 2 teaspoons boiling water to the urea crystals and stir with a fork until crystals dissolve
• Add the shampoo crumbs to the bowl and stir until they melt. Mash the crumbs into the liquid to make sure everything gets coated
• Remove from heat, wait for it to solidify a bit, then take the mixture out of the bowl and shape it into a ball with your hands (a spoon can help)
• Let sit for 3 days to solidify

Recycled plastic 

• Dog collars and leashes (and when you are done with them, send them back to the company and they will recycle them) - Siccaro Sealines
• Socks - Polartec

Fachos (fava nachos)

by Dieter and Corina

• Put a thick layer of cooked fava beans (with salt and oil) in a baking pan
• Place fun things on top like jalapeños and olives (things you would put on nachos)
• Put cheese on the very top
• Bake for 15 min or until the cheese is melted and the exposed fava are starting to turn brown

Add salsa, guacamole, and fresh chopped lettuce and serve!

Müsli mix / overnight oats

by Dieter and Corina

4C oats

2C protein powder mix (2/5 pea, 2/5 rice, 1/5 hemp)

1C almonds

1/2C sesame seeds

Dried fruit (or fresh fruit in your bowl)

Optional: cinnamon, hemp seeds, 

Put all in a large tupperware and shake. Store in the cupboard.

A few variations...

• Quick: dish some out, add milk, enjoy :-)
• Overnight oats: dish some out, add milk, put in fridge overnight
• Oatmeal: put some in a pot, add water and cinnamon, bring to a boil until it is the preferred consistency. Add maple syrup

Note: 60 g protein in the following version: 80g oats, 3T soy flakes, 1T hemp seeds, 2T almonds, 2T protein powder mix, 200ml high protein soy milk

Potato chips / Kartoffelchips

3 potatoes / festkochende Kartoffeln
2 table spoons sunflower oil / Esslöffel Sonnenblumenöl
2 tea spoons salt / 2 Teelöffel Salz
4 tea spoons black pepper / 4 Teelöffel schwarzer Pfeffer

Slice 3 medium sized potatoes with a slicer into a bowl. Fill cold water into the bowl to cover the slices, wash the potatoes (the water will get cloudy from the starch), and rinse. Repeat the washing until the water doesn't get as cloudy anymore. Drip off any excess water. Pour in 4T of sunflower oil, plus 2t of salt and 4t of black pepper. Mix everything, so that all slices are coated in oil and spices. Spread out evenly on a large oven pan, ideally without slices being on top of it each. Bake at 200C/425F for 12 mins, turn over the slices, and bake for another 12 mins or until the chips have turned crispy.

Drei mittelgroße Kartoffeln mit einer Reibe in eine Schüssel schneiden. altes Wasser in die Schüssel hinzugeben, bis die Scheiben bedeckt sind. Dann die Kartoffeln waschen (das Wasser wird durch die Stärke trüb) und das Wasser abgiessen Den Waschvorgang wiederholen, bis das Wasser nicht mehr so trüb ist. Überschüssiges Wasser abtropfen lassen. 4 EL Sonnenblumenöl, 2 TL Salz und 4 TL schwarzen Pfeffer hinzugeben. Alles mischen, so dass alle Scheiben mit Öl und Gewürzen bedeckt sind. Gleichmäßig auf einem großen Backblech verteilen, am besten so dass keine Scheiben aufeinander liegen. Bei 200C/425F für 12 Min. backen, die Scheiben wenden und wieder für 12 Min. backen oder bis die Chips knusprig sind.

Snack bars

from ROAR by Stacy Sims and modified by Corina

1/4C Brown rice syrup
1/4C / 100g Almond butter (27g protein) or 150g whole almonds (roasted, 25.6g protein)

2C / 400g Chocochips (a corn flake type of high protein cereal in Germany) (50g protein)

1t Vanilla

1/4C Cranberries

1/2C / 50g Pretzels (hand crushed) (6.5g protein)

Mix well together in tupperware, pat down, apply lid, put in fridge, eat with a spoon.

83.5g protein / 15 bars = 5.6g protein/bar

Buttery spread

 By Dieter

Version 1: Coconut base

50 ml plant-based milk (can use your own) / Milchalternative

2t lemon juice / Zitronensaft

200ml coconut butter / Kokosöl

100ml other oils (e.g. mix of sunflower and olive) / andere Öle (z.b. Sonnenblumen / Oliven)

salt to flavour / Salz je nach Geschmack

1t nutritional yeast / Hefeflocken

Combine and mix the plant-based milk and the lemon juice, and let it sit to curdle (though not much might happen). Melt the coconut butter until it is soft (not boiling), and mix in the other oils you are using. Combine the liquid oils with the curdled milk, and mix well. Stir in the salt and the nutritional yeast. Pour mixture into a glass container, and let it sit in the fridge until it is firm.

Die pflanzliche Milch und den Zitronensaft verrühren und zum Gerinnen stehen lassen (wobei manchmal nicht viel passiert). Schmelzen Sie die Kokosnussbutter, bis sie weich ist (nicht kochen), und mischen Sie die anderen Öle hinzu. Kombinieren Sie die flüssigen Öle mit der geronnenen Milch, und vermischen Sie sie gut. Das Salz und die Nährhefe einrühren. Gießen Sie die Mischung in ein Glasgefäß und lassen Sie sie im Kühlschrank stehen, bis sie fest ist.

Version 2: Cauliflower base

1/2 cauliflower / Blumenkohl

2T olive oil / Olivenöl

1T coconut butter / Kokosöl

4T water / Wasser

2T rice vinegar / Reisweinessig

2T oats / Haferflocken

1T nutritional yeast / Hefeflocken

1t salt / Salz

1/2t sugar / Zucker

Boil the cauliflower until it is soft. Add all ingredients into a blender and mix until creamy. Let it set in the fridge.

Den Blumenkohl kochen bis er fest ist. Dann alle Zutaten in den Mixer geben, und pürieren bis es cremig ist. Die Butter im Kühlschrank fest werden lassen.

Cinnamon crunch cereal

Recipe from Nourishing Joy and modified by Corina

1C protein powder (4 parts rice, 4 parts pea, 1 part hemp)

1/2C corn starch

3/4C sugar

1t salt

1t baking powder

4T flour

1/4C cinnamon

3/4C boiling water

Optional: powdered sugar to sprinkle on top

• Mix dry ingredients, then add the water and knead into a dough ball that sticks together
• Oil a large baking pan and press the dough onto it until it is a very thin
• Sprinkle powdered sugar or extra cinnamon on top
• Cut the dough into small squares
• Bake at 180C / 350F for 20 min or until it starts to brown (less time for thinner dough, like 10 min)
• Break apart the squares and put back into the oven at 150C / 300F for 10 min (more time for thicker dough, stirring every 10 min). They are done when they just start to taste like they are caramelizing

Makes 4 cups of dense cereal and has 192g protein (48g protein per cup). Compare with Three Wishes high protein cereal that has 8g protein per cup.

Milk and yogurt

Oat milk

By Dieter

200g Haferflocken

4T maple syrup

pinch Salz

2T Sunflower Oil

750ml Wasser

Plus spices: cinnamon, nutmeg, etc.

• Blend in blender. The milk is done, store in the fridge. 

Total: 800ml, 28g protein

Mango yogurt

By Dieter

1 mango (cut into pieces) / Mango (kleingeschnitten)

2T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver

2T sunflower oil / Sonnenblumenöl

1T lime juice / Limettensaft

2T sugar / Zucker

3T yogurt with live cultures / Jogurt mit lebenden Kulturen

Optional, depending on consistency: 6T water / Wasser

• Mix all ingredients in a blender

General instructions for finishing the yogurt

• Warm the oven so that it gets to 40C (if it is warm outside, you can put the containers outside)
• Use sealable glass containers and place them in the oven to get warmed up
• Let the pot cool to about 40C and then pour the pot contents into the containers
• Keep the containers in the warm oven for 24 hours (turn the oven on every so often to keep the temperature around 40C)
• VARIATIONS: replace sunflower oil with coconut butter and the yogurt will taste like a piña colada

High protein milk

By Dieter

600ml water / Wasser

6T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver

4T cocoa powder / Kakao-Pulver

pinch of salt / Prise Salz

1T vanilla / Vanille

1T cinnamon / Zimt

2T almond butter / Mandelmus

5T maple syrup / Ahornsirup

Do this...

• Mix all ingredients in a blender for ~45 secs
• Alle Zutaten im Mixer für ~45 Sekunden vermischen

Or this...

• Mix all ingredients in a pot and boil for 5 min
• Alle Zutaten im Topf und für 5 min kochen

Has 10g of protein per 100ml of water - with the additional volume of the other ingredients it comes down to about 7g of protein per 100ml of milk.

Cookie dough

By Dieter, inspired by https://nutriciously.com/chickpea-cookie-dough/

2T soaked cashews / Cashew Nüsse

2T cranberries / Cranberries

2T almond butter / Mandelmus

1t vanilla / Vanilla

blend together into a cream. Stir in

3T cooked fava beans / gekochte Favabohnen

1T protein powder / Eiweiss-Pulver

a bit of salt / Salz

Can eat raw, or bake into protein-balls.

Kann roh gegessen oder in Protein-Bällchen gebacken werden

Cheesy fried fava beans

 Following this recipe of Becca Heyes. We ended up later making our Fachos recipe

• 1/2 Tasse Fava Bohnen in Wasser über Nacht einweichen lassen, dann 30 Minuten kochen
• Die gekochten Bohnen auf einem Ofenblech ausbreiten und mit etwas Olivenöl einreiben. Mit Salz und anderen Gewürzen bestreuen (z.B. Chili-Pulver). Für 20 Minuten bei 150C im Ofen rösten. 
• Dann mit Käse bestreuen, und für weitere 15 Minuten im Ofen rösten.

Use vegan cheese: in the USA, the shredded Mexican blend from Trader Joe's works well. In Germany, Simply V Reibegenuss is nice

• 1/2C fava beans - soak in water overnight, then boil for 30 min
• Lay the beans in a layer in a pan and sprinkle olive oil, salt, and chili powder
• Bake for 20 min at 150C
• Put cheese on top and bake for another 15 min

Variation: fry the cooked fava beans in a pan with olive oil, salt, chili powder, and cheese until the cheese melts

Loaded fava bean fries

 By Dieter 

10t cooked Fava beans / gekochte Fava Bohnen

4t olive oil / Olivenöl

8t water / Wasser

4t protein powder / Eiweisspulver

4t flour / Mehl

Mix all ingredients with a fork. This will create a compact dough similar, to churros dough (Brandteig). Rest the dough in a fridge for 30-60 mins. 

Mix in 1t baking powder. Coat small oven pan with olive oil. Make fries from the dough (1 fork full = 1 fry, makes ~15 fries), roll them in the oil, and sprinkle with salt and paprika. Bake at 425C for ~30 mins until golden brown. You might want to turn them occasionally and add more olive oil if needed. 

Serve with guacamole, tomatoes, and sour cream - or any other of your favourite toppings.

Alle Zutaten mit einer Gabel vermischen. Es macht einen kompakten Teig, ähnlich dem Churros-Teig (Brandteig). Den Teig 30-60 Min. im Kühlschrank ruhen lassen.

1t Backpulver untermischen. Eine kleine Ofenpfanne mit Olivenöl ausstreichen. Aus dem Teig Fritten formen (1 Gabel voll = 1 Fritte, ergibt ~15 Fritten), in dem Öl wälzen und mit Salz und Paprika bestreuen. Bei 425C ca. 30 Minuten lang backen, bis sie goldbraun sind. Gelegentlich wenden und bei Bedarf mehr Olivenöl hinzugeben. 

Mit Guacamole, Tomaten und saurer Sahne servieren - oder mit einem anderen Lieblingsbelag.

Sweet potato pie

 modified by Corina from a recipe at Nora Cooks 

2 medium (or 1 large) sweet potatoes

3T Maple syrup

2C Milk (your fav - I used almond milk)

1t Pumpkin pie spice

1t Vanilla

1/2t Salt

• Cook the sweet potatoes either by cutting into pieces and boiling in a pan or by wrapping them in a wet paper towel and microwaving them for 10 min until soft all the way through
• In a bowl, mash the sweet potatoes with a fork until they have a smooth-ish consistency. I like to keep the skins on and in the pie for texture and probably nutrients as well.
• Add the rest of the ingredients and mix well
• Pour into your favorite pie crust. I used Wholly Gluten Free Pie Crust from Trader Joe's (it was great), and there are our recipes here and here and here, too.
• Bake on 350F for 50 minutes (in a gas oven).
• Garnish with whipped cream or vanilla ice cream (Oatley is great) and serve

Favalafel

 By Dieter

8T boiled Fava beans / gekochte Favabohnen (ideally without shells)

1t black pepper / 1 Teelöffel schwarzer Pfeffer

2T nutritional yeast / 2 Esslöffel Brauerhefe
1t salt / 1 Teelöffel Salz
1t coriander powder  / 1 Teelöffel Korianderpulver

1/2t cumin / Kreuzkümmel

4T water / Wasser

1T protein powder / Eiweisspulver

3T flour / Mehl

Mix all ingredient. Put olive oil in a pan, and heat it up. Use a table spoon to take a portion of the dough and spread it in the pan. The dough should make about 10 favalafels. 

Serve with slaw, pickles, fresh mint, on naan or flatbread. 

Alle Zutaten vermischen. Geben Sie etwas Olivenöl in eine Pfanne und erhitzen Sie es. Nehmen Sie mit einem Esslöffel eine Portion des Teigs und verteilen Sie sie in der Pfanne. Der Teig sollte etwa 10 Favalafels ergeben. 

Salad dressings

Worcestershire sauce salad dressing 

2 T vegan worcestershire sauce
2 T apple vinegar
3 T sunflower oil
1/2t salt
1 T black pepper

1t sugar

Liquid gold from the First Mess

with modifications by Corina: omit garlic & flax, less water so it is creamier, shake in a sealed tupperware rather than mix in a blender

Strawberry vinaigrette 

Modified by Corina from The Grand Tour Cookbook by Hannah Grant

Handful of strawberries (or raspberries)

2T mustard

3T olive oil 

2T apple cider vinegar 

1T rice syrup 

1/2 lime

1/2t black pepper 

In a small Tupperware, mash the berries, squeeze the lime juice in, and add the rest of the ingredients. Put lid on and shale. Pour over food 😊 

High-Protein Banana Bread / Bananenbrot

 By Dieter, inspired by https://foodlovin.de/kiwi-banana-bread-mit-macadamia-nuessen/

4 Bananen / bananas
8EL Eiweisspulver (wir benutzen eine Mischung aus 4 Teilen Reisprotein, 4 Teilen Erbsenprotein, 1 Teil Hanfprotein) / protein powder (we use a mixture of 4 parts rice protein, 4 parts pea protein, 1 part hemp protein)
2TL Backpulver / baking powder

1/2TL Salz / salt

4EL Ahornsirup/Reissirup/ maple or rice syrup

4EL Sonnenblumenöl / sunflower oil

Mögliche Extras / potential extras

1/2 Tüte Schokoladechips  / half a bag of chocolate chips

oder / or

4EL gemahlene Mandel / ground almonds

Alle festen Zutaten in einer großen Backform mischen. Die flüssigen Zutaten hinzufügen und mit einer Gabel umrühren, bis alles gut vermischt ist. 45 Minuten bei 180C/375F backen.

Mix all the solid ingredients in a large baking tray. Add the liquid ingredients, and stir with a fork until everything is well mixed. Bake for 45 mins at 180C/375F.

Makes ~16 small pieces. Our version contains a total of 100g of protein, so ~6gr protein per piece.

Protein bars / Builder balls

Builder balls 

(based on Clif builder bars) by Dieter

4T peanut butter (16g protein)

12T protein powder (we use a mix of rice, pea, and hemp) (80g protein)

8T water (more if it is too clumpy or too crumbly)

2-4T maple syrup or rice syrup

1/2 chocolate bar broken into small pieces

Optional: squeeze a few orange slices into the mix or use a chocolate bar with orange in it

• Melt the peanut butter and syrup in a saucepan
• Mix in the rest of the ingredients
• Heat at medium heat, constantly stirring until everything is mixed and smooth (don't need to boil, just warm up)
• Mix in other ingredients for flavour and texture if you want (e.g. breakfast cereals, chocolate). For chocolate, remove the pan from heat and mix in the chocolate so that there are chocolate chunks and it isn't all melted through
• Form into balls or bars (makes ~6 small bars, each has 16g of protein), and let cool.

Milk and yogurt / milch und jogurt

 We are going to start trying to make our own high protein milk and high protein yogurt. Let the adventures begin!

Hemp milk/hanf milch

Recipe by https://www.smarticular.net/hanfmilch-vegan-glutenfrei-regional-laktosefrei-rezept/

Put 100g hemp seeds (unshelled) in a blender until they are in small pieces. 30g protein/100g

Add 500ml water and blend until mixed. If using for yogurt, can just leave it like this rather than strain the milk out through a towel. 

Then add 500 ml water… need to get clearer on the instructions 

30g protein/l

Yogurt

Based on a recipe by https://www.thebossysauce.com/thebs/vegan-mango-coconut-yogurt-recipe-instant-pot-sous-vide

Mix in a blender:

2t vegan yogurt with Lactobacilis live cultures

3C mango

2C / 237ml milk of choice 

Place on yogurt incubator at 40-47C for 8 hours

(Incubator https://amzn.eu/d/11u6uNk)

Jalapeño poppers

 by Corina

Puff pastry sheets / Blätterteig

Jalapeños (sliced)

1t Cheese - like Dieter's cheese

1t Veganaise

1T Fava beans (cooked)

Defrost, cut, and stretch out the pastry sheets. Place ingredients on top. Seal the edges of the pastry to itself. Bake at 200C for 15 min or until golden brown on top.

Fava Bean Hummus

 By Dieter

Traditional:

100g broad beans / dicke Bohnen (gekocht, aus einer Dose/Glas) (dried beans makes 500g hummus)

4T white sesame seeds / weisse Sesamsamen

2t coriander powder / Korianderpulver
2t black pepper / schwarzer Pfeffer
1t salt / Salz
2t lime or lemon juice / Limetten- oder Zitronensaft
5T olive oil / Olivenöl
10T water / Wasser

Fuul-Style:

100g broad beans / dicke Bohnen (gekocht, aus einer Dose/Glas) (dried beans makes 500g hummus)

5T olive oil / Olivenöl

10T water / Wasser

3T tomato puree / Tomatenpuree

2T coriander stems / Feste Teile des Korianders

1T cinnamon / Zimt

1T cumin / Kreuzkümmel

1T cayenne pepper / Cayenne-Pfeffer

1T coriander powder / Korianderpulver

1t salt / Salz

Pizza-Flavour:

100g broad beans / dicke Bohnen (gekocht, aus einer Dose/Glas) (dried beans makes 500g hummus)

100ml flavoured oil (we use the oil from marinated artichokes; alternative mix olive oil with water, and add more herbs)

1T Italian herbs / Italienische Kräutermischung

1T tomato paste / Tomatenpuree

1/2t salt / Salz

1/2t cayenne pepper / Cayenne-Pfeffer

The broad beans come in two forms already cooked in a glass or dry. If they are cooked in a glass or can, cook them again in boiling water, then use them in the hummus. If the beans are dry, soak them in water for 24 hours, then boil them for 50 minutes, and either mash them with a fork or put them in the blender with the rest of the ingredients. With the dry beans, we like to leave the skins on, but if you prefer a smoother hummus, you can remove the skins after boiling.

Combine all ingredients in the blender, and mix until it is a smooth thick paste. You might have to use the pulsing function on the blender, and you can adjust the amount of water depending on how thick you want the hummus to be.

Eat with toasted pita bread or pumpkin seed crackers.

Alle Zutaten in den Mixer geben und mixen, bis eine glatte, dicke Paste entsteht. Möglicherweise muss die Pulsierfunktion des Mixers verwendet werden. Die Wassermenge kann angepasst werden, je nachdem wie dick der Hummus sein soll.

Iss mit getostete pita brot oder protein knäcke brot.