Yogi Hummus: 6-Taste Roasted Sweet Potato Chickpea Spread with Asafetida and Ghee
This delectable homemade hummus has a 6-taste profile that leaves you nourished and satiated. It’s rich in vitamins, high in fiber, nutrient-dense, and makes an ideal midday power snack. You can serve it as a dip with veggies or smear it on bread as a standalone protein-rich spread.
We use Ayurvedic superfood ghee (instead of the olive oil typically found in hummus) to promote better absorption of nutrients, rekindle the digestive fire, and nourish the brain and nervous system. To make this hummus Yogi-approved, this recipe subs potent digestion-boosting Indian herb Asafetida (also known as Hing) for onion and garlic.
Thanks to its 6-taste profile, this hummus is tridoshic; it balances Pitta, Vata, and Kapha.
Food for Thought: What Makes a Recipe Yogic?
We all know that our food impacts our physical health, state of mobility, overall flexibility, and energy levels. Yogis take it a step further to say that the quality of our thought is also directly related to the nature of our food. Certain foods will stimulate the nervous system and aggravate the mind, while others will create inertia in the body and lethargy in the mind. The yogic diet seeks a middle way, focusing on the principles of balance. The ideal diet for a yogi is one that supports the body by providing ojas (“vigor”, the vital energy underlying immunity and strength) without compromising the quality of the mind.
The Qualities of Food: Sattva, Rajas, Tamas
Food can be categorized into one of three qualities: Sattva, Rajas, or Tamas. Sattvic foods are light, healthy, and fresh; they promote mental clarity and are the preferred quality of food for the yogis. Rajasic food stimulates the nervous system, increases motivation, and creates desires. Tamasic foods generate a lethargic, restful quality in the body and a dullness in the mind.
Even though yogis seek to eat predominately Sattvic food, it is key to understand that we need all three qualities to function; without Rajas, we wouldn’t be able to move a finger and without Tamas we wouldn’t be able to sit still for meditation. Also, your diet will vary depending on your constitution (the nature of your personality, energy levels, and body), state of digestion, and goals for spiritual practice. The diet of a karma yogi, someone who is vigorously active in the world, will look different from that of a hatha yogi, someone who is prioritizing long hours of steady postures, breathing, and meditating. Finally, make note that preparation has much to do with the final quality of the food: food that is home-cooked with love and eaten immediately (versus reheated a day or two later), will have a higher quality of Sattva. The longer food sits in the fridge, the more it is imbued with the quality of Tamas.
For the purposes of our recipes, we strive to provide you with recipes that are Sattva-predominant, Vegetarian or Vegan, and Yogi-approved.
“Mind is made up of food.”
— Chandogya Upanishad
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i. Ayurvedic Ingredient Profileii. Nutrition Facts
iii. Ingredients
iv. Recipe
v. Suggestions for Experimentation
Disclaimer: I am not an Ayurvedic practitioner (yet!)—I am a yoga teacher with a keen interest in attending Ayurvedic talks and workshops as well as reading Ayurvedic research and literature.
Sweet potatoes are high in fiber and rich in complex carbohydrates, making them supportive for digestion and satisfying for the appetite. The vitamin content of sweet potatoes supports a healthy heart, circulation, and eyes. Ayurveda considers sweet potatoes as tonic for the spleen, aid for the liver, and Tridoshic in nature. Because they’re root vegetables, they’re considered to have a grounding quality that is excellent for pacifying Vata. Their sweet taste and high beta carotene (the precursor to Vitamin A) content makes them pacifying for Pitta types. Thanks to their general lightness in the stomach, sweet potatoes are one of the rare Ayurvedic comfort foods that are also considered Kapha-pacifying.
Chickpeas are easy to digest, astringent in taste, and pacifying for Pitta and Kapha doshas. They provide a natural source of leptin, which supports satiety and curbs appetite, making them an excellent choice for weight loss diets. Chickpeas boiled in water are said to have the quality of balakaro (improving physical strength). The protein in chickpeas helps to rebuild muscle tissue while their high mineral (phosphorous, manganese, iron) content supports overall bone strength and health.
Ghee (otherwise known as clarified butter) is sweet, cooling, and an Ayurvedic superfood. It doesn’t have any lactose and casein, making it suitable for people who cannot digest dairy. It’s a main source of butyrate fatty acid, which has powerful anti-inflammatory qualities and is vital for maintaining gut health (and fighting bloating, constipation, IBS, Crohn’s disease, ulcerative colitis, and leaky gut syndrome). Ghee is also a significant source of conjugated linoleic acid (CLA), which reduces body fat deposits and boosts immune function. In Ayurveda, ghee is considered balancing for all doshas and is a well-known catalyst (anupana). It improves absorption of nutrients and works as a potent carrier agent that increases the medical benefits of the foods it is consumed with. It is important to use ghee sparingly; depending on your constitution, you should consume no more than 1-2 tbsp ghee per day.
Lemon juice is hot and light and has a taste with notes of sour, astringent, and bitter. Lemon juice detoxifies the blood and aids the body in rebuilding fluids. Lemons are high in vitamin C and promote secretions in the lungs, helping to flush out excess mucus.
Asafetida (also known as Hing) is a primary herb for Vata; it aids digestion, reduces bloating, and burns ama (toxins). Asafetida has hot and stimulating qualities that help clear any stagnation in the blood, improving circulation, and flushing out excess Kapha. It is a boon for female health concerns, encouraging ovulation, fertility, and menstruation. Hing has a bitter and pungent taste; it pacifies Vata and Kapha. It’s a great stimulant for the nervous system and boosts metabolism.
Himalayan pink salt (also known as saindava lavana in Ayurveda) is considered superior amongst salts and is recommended for daily use. It pacifies Vata and is essential for maintaining water electrolyte balance.
Black pepper is a warming spice with a pungent taste. It pacifies Kapha and Vata. It’s used in Ayurveda to improve digestion and alleviate symptoms of respiratory disorders like cough and congestion.
Serving Size 3 tbsps (45 g)
Total Servings Approx. 6
Calories Per Serving 97 calories
Total Calories 646 calories
The nutrition facts below are Per Serving (3 tbsps)
Fat 3.84 g
Carbohydrates 9.14 g
Dietary Fiber 2.26 g
Sugars 2.17 g
Protein 2.5 g
Vitamin & mineral content below is not complete (many nutrients have been left out). The Daily Value (DV) percentage is based on a daily 2,000-calorie diet.
Calcium 1% DV
Iron 5% DV
Potassium 2.7% DV
Vitamin A 15% DV
Vitamin C 3% DV
Vitamin E 3% DV
Vitamin B6 2.2% DV
Vitamin K 2% DV
Beta-Carotene 26% DV
Folate 10.6% DV
Magnesium 2.8% DV
Phosphorous 3.3% DV
Zinc 3.5% DV
Manganese 11% DV
1 cup cooked chickpeas (boiled, drained, about 164 grams)
1/2 half medium sweet potato
About 1 1/4 tbsp ghee
2 tbsps freshly-squeezed lemon juice
1/2 tsp Pink Himalayan salt
1/2 tsp black pepper
1/2 tsp Asafetida
1. Roast sweet potato. Preheat oven to 450 degrees Fahrenheit. Cut sweet potato in half and smear the halves with 1/2 tsp ghee, 1/4 tsp black pepper, and 1/4 tsp salt. Place halves so that the orange is facing upwards/the skin is touching the tray. Remove after 40-50 minutes; you’ll know the sweet potato is done once it is is soft to the touch and has lovely rivulets of rich butter starting to pool on the top.
2. Cook or drain chickpeas. Ayurveda and yoga suggests a fresh, non-processed diet. That means staying away (as much as possible) from canned or pre-packaged goods. We used boxed organic chickpeas from Wholefoods to save time. However! If you have the time, you should definitely cook your own chickpeas. Make sure to soak them at least 12 hours before cooking; this will decrease cooking time and increase ease of digestion. Whether you cook your own chickpeas or buy them pre-packaged from the store, save the fluids. You’ll need them in the next step.
3. Assemble ingredients in food processor. Add 1 cup chickpeas, 1/2 of the sweet potato, 1/4 tsp salt, 1/4 tsp black pepper, 2 tbsp freshly-squeezed lemon juice, the rest of the ghee (1 tbsp+), and 1/2 tsp Asafetida to the food processor. Grind together. Add chickpea fluids if the mixture is too dry. Taste hummus and adjust seasonings.
4. Enjoy in all the ways you would your store-bought hummus. Use it as a dip for raw or roasted veggies, with flatbread, as an accompaniment to falafel, smeared on bread, etc!
Make it vegan. Use olive oil instead of ghee to make this hummus vegan. Make sure to adjust the temperature of the oven to 400 degrees Fahrenheit for roasting the sweet potato; olive oil has a lower smoke point than ghee.
Diversify your spices. Add a dash of paprika, turmeric, cumin, or coriander.
Incorporate fresh herbs. Mix in some mint, basil, parsley, or cilantro.
Go back to classic with tahini sauce. We’re huge fans of The Tahini Goddess’ Whole Sesame Tahini, which is millstone ground. Add 1 tbsp of it to the recipe.