If you follow a plant-based or vegan diet, you would know that there is one thing you just cannot live without - AKA the hummus!
And even if you are not vegan, we're sure you love hummus just as much!
Hummus is like that reliable buddy that will never let you down, and everyone loves him. He is friends with all and just goes with the flow!
If you never heard of hummus or tried it before, first of all, where have you been?? And secondly, you are missing out!
Like The Lebanese Plate puts it: Hummus is chickpeas that believed in miracles.
And what a miracle it is indeed!
What is Hummus?
Hummus is a Middle Eastern dip, spread, or savory dish made from cooked, mashed chickpeas blended with tahini, lemon juice, and garlic.
The standard garnish in the Middle East includes olive oil, a few whole chickpeas, parsley, and paprika.
In Middle Eastern cuisine, it is usually eaten as a dip, with pita bread - Wikipedia.
Hummus For Your Health
The ingredients used in hummus offer many health benefits. You can enjoy this super tasty dip without any guilt!
Fantastic for all dietary variations and requirements
Hummus is naturally vegan, gluten-free, lactose-free, and nut-free. So it's a perfect choice for sharing with others!
Source of plant-based protein
Chickpeas (garbanzo beans) are a great source of plant-based protein. 1 Tbs hummus contains around 1.2 gram protein.
It packs a nutritional punch
Hummus contains vitamins and minerals, including iron, copper, magnesium, folate, phosphorus, potassium, and B vitamins.
Contains anti-inflammatory properties
The main ingredients of hummus, namely chickpeas, tahini, and olive oil, contain antioxidants that can fight inflammation.
Hummus is a good source of fiber
With 6 grams of dietary fiber per 3.5 ounces (100 grams), you will improve your digestive health and feed healthy bacteria that live in your gut.
Can control blood sugar levels
Chickpeas have a low glycemic index (GI). Foods with a low GI are slowly digested and absorbed by the body, which in turn has a slower and more balanced effect on blood sugar levels.
Lowers cholesterol levels and heart disease risk
The healthy fats, protein, fiber, and antioxidants found in chickpeas and olive oil may reduce risk factors for heart diseases and lower bad cholesterol levels.
How To Use Hummus
Hummus is incredibly versatile; you can enjoy it with almost everything!
Due to its spread-like consistency, hummus is often served as a dip or used as a spread.
Spread hummus on your wraps or sandwiches instead of high-calorie processed spreads like mayonnaise.
Or dip your favorite veggies or tortilla chips with hummus for a protein-packed healthy snack.
Hummus is widely available at supermarkets but often contains extra unnecessary ingredients. Instead, make your own at home and save on calories, preservatives, and money!
You could also make various flavor variations by adding extra ingredients such as curry, roasted garlic, basil pesto, or beetroot.
There really are no limitations so feel free to experiment and discover some exciting combos!
Un-Beet-able Hummus Recipe
Adding beetroot to your hummus is an easy and fast variation to add a pop of color and goodness!
Not only will the end result look gorgeous with its deep purplish color, but beetroot is another powerful nutrient-dense vegetable, taking your hummus to the next level!
INGREDIENTS:
- 1 can drained chickpeas (garbanzo beans)
- 3 tbs tahini
- 1 lemon juiced
- 1 medium clove of garlic
- 1 medium steamed or roasted beetroot
- 1/4 cup olive oil, plus more for garnish
- 1-2 tbs ice water
- salt to taste
- Garnish: Chopped mint or parsley, walnuts, and chickpeas.
DIRECTIONS:
- Steam or roast your beetroot until soft.
- Pulse chickpeas, tahini, lemon juice, garlic, beetroot, and salt in a high-speed blender.
- While the blender is still running, gradually add the olive oil and blend until smooth.
- Add the ice water if you need a smoother, runnier consistency.
- Garnish and serve with your favorite snacks.
Enjoy!!