At Well-Being Hawaii, we love ulu (breadfruit) and we’re always looking for fun ways to use it. Ulu is rich in complex carbohydrates, high in fiber, and low in fat. This local fruit is loaded with b-complex vitamins, magnesium, potassium, and phosphorus.
Pairing ulu with protein-packed hummus makes for a balanced, plant-based dish. It’s heart-healthy, diabetes-friendly, and great for weight management. Best of all, it’s easy to make!
Ulu Hummus
By: Tandis Bishop, Registered Dietitian Nutritionist
Serves 4 to 6
Ingredients:
2 cups ulu, immature, cleaned, boiled
1 15-oz. can low-sodium garbanzo beans, drained
2 cloves garlic
1/3 cup lemon juice (1 lemon)
1/3 cup tahini (sesame seed butter)
2 tsp. olive oil
½ tsp. cumin powder
½ tsp. salt
Black pepper to taste
1/4 cup water or more as needed
Directions:
Combine all ingredients, except the ulu, in a food processor. Blend together until creamy, add water as needed.
Add 2 cups ulu to the hummus mixture and blend until mixed through.
Serve with sliced veggies, whole grain crackers, or as a spread in sandwiches and wraps.
This recipe is shared on behalf of Science of Identity Foundation, a non-profit organization that teaches the practices of meditation, yoga, and a healthy lifestyle.
