Hummus is a delicious Middle Eastern creamy (non-dairy and originally vegan) dish that is commonly used as a spread or a dip. A perfect party appetizer, easy-to-make, hummus is made of super foods - chic pea, tahini, olive oil, garlic. Hummus calories are substantial, but since hummus is made from nutritious ingredients, it provides your body with healthy nutrients. When you eat hummus you're giving your body healthy fiber, healthy fats, healthy carbohydrates, and very little sugar.
You can use hummus:
* as a dip paired up with thinly cut veggies (carrots, bell peppers, cucumbers, broccoli)
* as a spread on sandwiches, in wraps, in pita pockets
* in a buddha bowls or baked potatoes
Nutrition Facts
The following nutrition information is provided by the USDA for one tablespoon (15g) of hummus.
🥗 Calories: 27
🥗 Fat: 1.3g
🥗 Sodium: 36mg
🥗 Carbohydrates: 3g
🥗 Fiber: 0.6g
🥗 Sugars: 0.04g
🥗 Protein: 1.2g
If you are vegan or considering the plant-based diet, hummus is one of the staples you will need to master in the kitchen. The chickpeas used to make hummus are an excellent source of vegan, leguminous protein. Also, you'll increase your diet-boosting fiber intake slightly when you consume hummus. Fiber helps you to feel fuller after eating. That feeling of satiety or satisfaction helps you to eat less throughout the day so you can lose weight or maintain your current healthy weight.
It's convenient to buy a plastic container of hummus at the store, but you’d be surprised at how easy it is to whip up at home. You'll save a few bucks and know exactly what's in your hummus.
This is the basic hummus recipe with the tahini made from scratch. You can always modify and add the flavor to the dish in the end. The most popular flavors are beet, roasted bell pepper or avocado hummus.
Ingredients:
1 can of garbanzo beans (aka chic pea)
2 tbl spoons of minced or finely chopped garlic
3 tbl spoons of olive oil
2 tea spoons of salt
1 lemon
1/2 sesame seeds
❗️You will need the food processor and the blender. ❗️
✅ Making Tahini
Tahini can be quite expensive so it`s better and so much easier to make it at home.
Tahini is a common ingredient in popular foods around the globe, including hummus, halva, and baba ghanoush. Favored for its smooth texture and rich taste, it can be used as a dip, spread, salad dressing, or condiment. It also boasts a long list of nutrients and several health benefits, making it a must-have for any kitchen pantry.
✔️ Roast 1/2 cup of sesame seeds in the pan for 5 min till they are lightly brown.
✔️ Cool them down, put them in the food processor and grind till they become a powder
✔️ Add 2 spoons of olive oil and 1/2 teas spoon of salt and blend till it`s smooth. You can also add couple spoons of water to achieve smoother texture.
✅ Making hummus
❗️Though making hummus is easy, it`s all about the right proportion of the ingredients. You don`t want your dip be too thick or too watery. It took me a while to figure out the right ratio, so, if you follow this recipe, try to stick to my measuring.❗️
Add to the blender:
✔️ 1 can of the garbanzo beans. Note that you won`t need all the water that comes in a can. Only the half. Drain the other half.
✔️ the tahini that you have just made
✔️ 2 tbl spoons of olive oil
✔️ 2 tea spoons of minced garlic
✔️ juice from one lemon
✔️ 1/2 spoon of salt ( you can add more salt to your taste after all the ingredients are blended)
Blend all of the ingredients together till the texture is smooth. If you think that the hummus is too thick, add 2 tbl spoons of water.