Hummus: Recipe, Health Benefits, And More

Are you tired of feeling like a wilted lettuce leaf? Do you want to be as healthy as a spry, young cucumber? Well, have no fear, because Hummus is here! Yes, that’s right, the magical chickpea spread that has been taking the world by storm has some surprising health benefits.

Hummus is a popular Middle Eastern dip made from chickpeas, tahini, olive oil, and various seasonings. It’s not only a delicious and versatile snack, but it’s also incredibly nutritious. Numerous health benefits make it a must-try food for anyone looking to improve their diet.

In this article, we will reveal all about this versatile snack, from recipes to health benefits. So, put down that bag of chips because, after noticing the advantages of Hummus, you won’t want to enjoy other snacks.

The Recipe For Hummus

To make hummus, you blend chickpeas, tahini (sesame seed paste), olive oil, lemon juice, garlic, and spices until they form a smooth and creamy mixture. You can customize the recipe by adjusting the amount of garlic, lemon juice, and spices according to your taste preferences. People in Dubai often serve this snack as a dip for vegetables, pita bread, or crackers. You can also use it as a spread of sandwiches or wraps.

Hummus is an easy-to-make. Here’s the recipe for making it at home:

Ingredients:

  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 1/4 cup tahini
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, minced
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon paprika
  • Salt, to taste
  • Water, as needed

Instructions:

  1. Add the chickpeas, tahini, olive oil, lemon juice, garlic, cumin, paprika, and a pinch of salt to a food processor or blender.
  2. Blend the ingredients until smooth and creamy. If the mixture is too thick, add a little of water, one tablespoon at a time, until it reaches your desired consistency.
  3. Taste the hummus and adjust the seasoning as needed. Add more salt, lemon juice, or spices to your liking.
  4. Transfer the hummus to a serving dish and drizzle with olive oil and a sprinkle of paprika, if desired.
  5. Serve the hummus with vegetables, pita bread, or crackers, and enjoy!

Note: You can store leftover hummus in an airtight container in the refrigerator for up to one week.

Tips For Making The Perfect Hummus

While making hummus at home is easy, there are a few tips and tricks that can help you get the perfect dip every time. Here are some suggestions:

  • Use high-quality ingredients: The quality of the ingredients you use will have a big impact on the flavor and texture of your hummus. Use high-quality chickpeas, tahini, and olive oil for the best results.
  • Soak your chickpeas: Soaking your chickpeas overnight can help them cook faster and more evenly, which can improve their texture.
  • Adjust the consistency: Consistency is a matter of personal preference. Add more or less water and olive oil to achieve your desired texture.
  • Experiment with flavors: While the basic recipe for hummus is delicious, you can also experiment with different flavors by adding ingredients like roasted red peppers, sun-dried tomatoes, or cumin.
  • Serve it fresh: Hummus is best when it’s fresh. Store leftovers in an airtight container in the refrigerator for up to a week.

Variations Of Hummus

Hummus is a versatile dip that you can customize in many ways. Here are some variations to try:

  • Roasted red pepper: Add roasted red peppers to the basic recipe for a smoky and sweet variation.
  • Spicy: Add some spice to your hummus by blending in jalapenos, cayenne pepper, or other hot peppers to the mixture.
  • Avocado: Add an avocado to the basic recipe for a creamy and healthy twist.
  • Beet: Add cooked beets to the mixture for a vibrant and colorful hummus.
  • Black Bean: Swap out the chickpeas for black beans for a delicious and protein-packed variation.

Nutrition Facts Of Hummus

Let’s look at the nutrition facts of Hummus. According to the U.S. Department of Agriculture, 100 go of Hummus contains:

  • Energy: 237 kcal
  • Protein: 7.78 g
  • Fat: 17.8 g
  • Carbohydrates: 15 g
  • Fiber: 5.5 g
  • Sugar: 0.62 g
  • Sodium: 426 mg
  • Calcium: 47 mg
  • Iron: 2.54 mg
  • Potassium: 312 mg
  • Magnesium: 75 mg
  • Phosphorus: 181 mg

Hummus is a dominant source of different nutrients such as protein, fiber, fats, and many more. However, the amount of these nutrients may vary based on the recipe and the ingredients used.

Recipe and health benefits of Hummus

10 Health Benefits Of Hummus

Hummus is a nutritious and delicious dip that boasts an impressive range of health benefits. It is an excellent source of protein, fiber, and healthy fats. It’s also rich in antioxidants and consuming hummus regularly has been linked to several benefits. Additionally, it’s a low glycemic index food, making it an ideal option for individuals with diabetes.

Here are 10 amazing health benefits of this delicious snack.

1. High In Protein And Fiber

People make this snack from chickpeas, which are a substantial source of plant-based protein and fiber. One cup of chickpeas contains around 15g of protein and 12g of fiber. These make it a perfect option for vegetarians and vegans who may struggle to get enough protein in their diets. Protein is essential for building and repairing muscles, while fiber helps regulate digestion and keep you feeling full for longer.

2. Lowers Cholesterol Levels

People use plant-based ingredients to make this snack, which means it is naturally low in cholesterol. These ingredients also have cholesterol-lowering properties. Chickpeas contain soluble fiber, which helps reduce LDL (bad) cholesterol levels in the blood. Tahini, which is made from sesame seeds, is also a significant source of healthy fats, which can help lower cholesterol levels.

3. Boosts Heart Health

Eating this versatile snack regularly may also help improve heart health. The ingredients in hummus, such as chickpeas and tahini, contain heart-healthy nutrients such as potassium, magnesium, and omega-3 fatty acids. These nutrients help regulate blood pressure, improve circulation, and reduce the risk of heart disease.

4. Regulates Blood Sugar Levels

It is a low-glycemic index food, which means it does not cause a rapid spike in blood sugar levels. This is because the fiber in this snack helps slow down the absorption of sugar into the bloodstream. Eating hummus regularly may also help improve insulin sensitivity, which is essential for people with diabetes.

5. Supports Weight Loss

Hummus is a great food to include in a weight-loss diet. It is high in protein and fiber, which helps keep you feeling full for longer, reducing the likelihood of overeating. It is also low in calories and fat, making it a healthy and satisfying snack option. Additionally, the ingredients in it contain healthy fats, which can help improve metabolism and aid in weight loss.

6. Contains Anti-Inflammatory Properties

The ingredients in it contain anti-inflammatory properties, making this item a great food to include in an anti-inflammatory diet. Chronic inflammation is linked to several diseases, including cancer, heart disease, and diabetes. Eating this snack regularly may help reduce inflammation in the body, promoting overall health and well-being.

7. Provides Essential Nutrients

Hummus is a dominant source of essential nutrients, such as vitamins and minerals. Chickpeas contain folate, iron, and zinc, while tahini is a significant source of calcium and magnesium. Additionally, the garlic and lemon juice in hummus contain antioxidants that help protect the body against damage caused by free radicals.

8. Promotes Healthy Digestion

This snack is high in fiber, which helps regulate digestion and promote healthy bowel movements. The fiber in hummus also helps feed the beneficial bacteria in the gut, promoting gut health and overall well-being.

9. May Reduce The Risk Of Cancer

The ingredients in this food, such as chickpeas and garlic, have been linked to a reduced risk of certain types of cancer. Chickpeas contain saponins, which are compounds that may have anti-cancer properties. Garlic contains sulfur compounds that have been shown to inhibit the growth of cancer cells.

10. Good For Bone Health

Hummus is a great source of calcium, magnesium, and zinc, all of which are essential for healthy bones. Calcium is essential for strong bones, while magnesium helps regulate calcium levels in the body. Zinc is also essential for bone health, as it is involved in the production of collagen, which is a key component of bone tissue.

Potential Downsides Of Consuming Excessive Hummus

While hummus is generally considered a healthy food and has many benefits, there are a few potential downsides. However, it depends on individual circumstances. Here are some potential downsides:

  1. High in calories: This snack is made from chickpeas, which are high in protein and fiber, but also in calories. One serving of hummus (2 tablespoons) can contain around 50-70 calories, depending on the brand and type of hummus. If you consume too much, it can add up and contribute to weight gain.
  2. High in fat: While most of the fat in this food is healthy unsaturated fat, some brands may contain added oils. This oil can increase the total fat content. Additionally, if you consume hummus with high-fat foods, such as chips or pita bread, the total fat intake can become excessive.
  3. Allergic reactions: Some people may be allergic to the ingredients in hummus, particularly sesame seeds. People often use it as a garnish or ingredient in the dip.
  4. Contain salt: Different food vendors often make Hummus with added salt to enhance its flavor. This high sodium intake can lead to high blood pressure and other health problems. Therefore, people with hypertension or other medical conditions that require a low-sodium diet should limit their intake of this snack.
  5. Can be expensive: Depending on the brand and where you purchase it, hummus can be relatively expensive, particularly if you are purchasing organic or artisanal varieties.

How Do You Incorporate Hummus Into Your Diet?

There are many ways to incorporate this delicious snack into your daily diet. Here are some ideas:

  • Use it as a dip for vegetables or pita bread
  • Spread hummus on sandwiches or wraps
  • Use this mixture as a topping for salads
  • Use hummus as a healthy alternative to mayonnaise or cream cheese in recipes

Frequently Asked Question

Is Hummus A Healthy Snack Option?

Yes, hummus is a healthy snack option. This food is high in protein, fiber, and essential nutrients, making it a great addition to any diet.

How Do You Store And The Lasting Period Of Hummus?

You can store Hummus in an airtight container in the refrigerator for up to a week. You can also freeze this snack for up to three months. To thaw frozen hummus, let it sit in the refrigerator overnight or microwave it for a few seconds until soft. Stir well before serving.

Is Hummus Suitable For People With Food Allergies?

Hummus is naturally gluten-free and vegan. This makes it a suitable option for people with gluten or dairy allergies, or those following a plant-based diet. Still, some people may be allergic to sesame seeds, which are an ingredient in tahini. So it’s important to check the ingredients list before consuming this food.

What Can You Serve With Hummus?

You can enjoy Hummus with a variety of vegetables, pita bread, or crackers. For a more substantial meal, you can use this food as a spread of sandwiches or wraps or serve as a topping for salads or roasted vegetables.

Is Hummus Served Cold Or Hot?

People typically serve Hummus cold or at room temperature. It is a chilled dip that you can enjoy as a refreshing snack or appetizer. However, if you are using hummus as a spread for a warm sandwich or wrap, Hummus can be heated slightly to give it a more creamy texture.

Last Words

Hummus is a delicious and versatile dip that has gained popularity worldwide. Made from chickpeas, tahini, olive oil, lemon juice, and garlic, it is a nutritious food and is rich in protein, fiber, and healthy fats. This is a versatile food you can enjoy in many ways, such as a dip for raw vegetables, pita bread, crackers, or tortilla chips.

It is a healthy and flavorful food that has been enjoyed for centuries in the Mediterranean and Middle Eastern regions. With its increasing popularity, this food is now widely available in grocery stores and restaurants worldwide. Whether you prefer it classic or with different flavors, this snack is a great addition to a healthy and balanced diet.

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