Esta entrada también está disponible en: Spanish
Hummus is a typical dish from Middle East, very easy and with many properties and benefits for our organism. Lately we can find it in several supermarkets, and it is quite common in Spain, I propose the classic hummus recipe, so you can do it at home and avoid all the preservatives that you can find in the packed ones sold at the supermarkets. In this post I also tell you 13 different ways to prepare it and also the benefits of hummus.
Its high fiber and protein, helps control appetite, and low glycemic index make it a very powerful combination for weight control. Hummus is a great source of iron, and becomes complete protein when eaten with bread. Even if you do not want to eat bread, you can replace it with raw vegetables like carrots or celery.
Hummus contains many minerals such as iron, phosphorus, potassium, calcium and magnesium, and vitamin B, niacin, folic acid, thiamin and riboflavin, which helps to protect and improve the state of different body organs and the muscular and nerve system. Its main ingredient, chickpeas, are rich in folic acid.
Hummus is an exceptional source of fiber. It will help you to regulate your body which will improve your digestion and, by boosting your metabolism will help you to lose some weight.
Chickpeas are, on the other hand, very effective to regulate blood sugar levels. Hummus is also notable for the amounts of healthy carbohydrates and slow absorption that provide energy to stay active longer.
Finally there are also studies indicating that helps prevent the risk of cancer.
What are you waiting for to make hummus at least once a week, I include it in my daily diet to accompany dishes or as lunch or snack.
13 HUMMUS RECIPES
1 Can chickpeas + 1/3 Cup Tahini + 2 Tablespoons olive oil + 2 Tablespoons lemon juice + 1 garlic clove.
1 Can Chickpeas + 1 Cup crumbled Feta Cheese + 1 Cup Baby Spinach + 2 Tablespoons lemon juice + 1/8 tablespoon cinnamon.
1 Can black beans + 1 Chipotle pepper +2 Tablespoons lime juice + 1/4 Cup cilantro leaves + 1 Teaspoon cumin.
1 Can Chickpeas + 1/4 Cup tahini + 2 tablespoons vegan pesto +2 Tablespoons lemon juice + 1 Tablespoon nutritional yeast.
1 Can Chickpeas + 1/2 Cup Basil leaves +1/2 Cup Parsley leaves +1/4 Cup fresh tarragon + 2 Tablespoons olive oil.
1 Beet cooked or canned in pieces + 1 Cup tahini + 2 Tablespoons olive oil +2 Tablespoons lemon juice + 1 garlic clove.
1 Can Chickpeas + 1 Ripe Avovado + 1 Jalapeño + 1/4 Cup cilantro leaves +2 Tablespoons lemon juice.
1 Can cannellini beans + 1/4 Cup sundried tomatoes + 2 Tablespoons olive oil +2 Tablespoons lemon juice + 1 Tablespoon dried oregano.
3/4 Cup Edamame + 1 Cup Tahini + 2 Tablespoons olive oil + 22 Tablespoons lemon juice + 1 Garlic clove.
1 Can Chickpeas + 1/3 Cup pitted black olives + 1 Chopped roasted red pepper +2 Tablespoons lemon juice + 1/4 Cup parsley leaves.
1 Can chickpeas + 1/3 Cup Tahini + 2 Tablespoons Harissa paste +2 Tablespoons lemon juice + 1/4 Teaspoon lemon zest.
1 Can Chickpeas + 1/3 Cup soy yogurt + 1 Cup dried parsley + 1/2 Tablespoon salt and garlic + 1 Teaspoon dried dill.
Cheater´s Classic (American)
1 Can chickpeas + 1/3 Cup creamy peanut butter + 2 Tablespoons olive oil + 2 Tablespoons lemon juice + 1 garlic clove.
All you have to do is change the ingredients, the instructions are the same all of them. Send me photos of your delicious hummus! and leave me comments about which one is your favorite.
- 1 Can Chikpeas
- 1 Cup Tahini
- 2 Tablespoons olive oil
- 2 Tablespoons lemon juice
- 1 garlic clove
- Wash the chickpeas and place them in a blender, either hand one or a food processor.
- Add the rest of ingredients and blend until a homogeneous mass similar to a pate but a little more fluid.
- We put in a bowl and sprinkle with spicy or sweet paprika to taste, a little parsley and a drizzle of olive oil.
- We serve with the accompaniment we want, crudités like carrot and celery sticks, pita bread or whatever we want.