Vegan Meze Series #1 – Hummus – Humus Recipe, a spread or dip popular in the Middle East, is both nutritious and tasty. To make this condiment, you will need cooked chickpeas, tahini (sesame seed paste), lemon juice, garlic, olive oil, salt, and pepper. Vegan meze consists of a variety of dips and spreads served with bread, fresh veggies, olives, and olive oil. We’ll discuss what goes into Vegan Meze Series #1 – Hummus – Humus Recipe, how to make it, the benefits and drawbacks, how to serve it, and whether or not it’s good for you.
Ingredients and Preparation for Humus Recipe
The ingredients for hummus are as follows:
- 1 250-gram or 540-gram serving of dry chickpeas. kidney beans
- 1/4 cup (60 ml) Orange juice
- 1/4 cup (60 ml) two minced peeled garlic cloves tahini
- 1/4 cup (60 ml) olive oil in its purest form
- As required watering To taste with salt
- Garnish with paprika, cumin, parsley, or any of your favorite spices and herbs.
Preparation
Dried chickpeas need to be soaked in water for a full day before being cooked in a pressure cooker or simmered for approximately an hour to achieve the desired texture. You can add a bit of baking soda to the water used to cook the chickpeas to make them easier to mix. If you’re using canned chickpeas, you can skip this step and just give them a nice rinse and drain.
Hummus is made by blending or processing chickpeas with lemon juice, tahini, garlic, olive oil, and salt. You may need to add a bit of water and/or scrape the sides of the bowl to get the mixture to the right consistency. Give it a shot and adjust the seasoning to your liking if you like.
To serve, transfer hummus to a serving bowl and drizzle with more olive oil to taste. Sprinkle on paprika, cumin, parsley, or any other spices or herbs you enjoy. Keep a few whole chickpeas aside for decoration.
Health Benefits and Drawbacks of Humus Recipe
Benefits
- The monounsaturated and polyunsaturated fats present in it are good for the heart and can help reduce cholesterol and blood pressure.
- Because the complex carbohydrates and fiber it contains slow digestion and prevent glucose spikes, it is helpful for blood sugar control.
- The fiber in it helps keep things moving along in the digestive system by feeding the healthy bacteria there and cutting down on constipation.
- It contains elements that help the body produce white blood cells and antibodies, such as zinc, iron, folate, and vitamin C.
- Iron and folate, two elements necessary for making red blood cells, are both found in this supplement, making it useful for both preventing and treating anemia.
- Some of the most potent antioxidants are vitamins C and E, as well as the minerals manganese, copper, and oleocanthal.
Drawbacks
- If consumed in big quantities or alongside other high-calorie items like bread or chips, it may lead to weight gain
- .A 2-tablespoon (30 g) serving of hummus has about 71 calories and 5 grams of fat. Because of this, it’s important to monitor intake and pair it with other low-calorie options.
- The sodium concentration could be dangerously high if the chickpeas in the can weren’t rinsed well or if too much salt was added.About 3% of your daily salt need can be met with just two tablespoons (30 g) of hummus.
- Too much salt in the diet can lead to hypertension and water retention. This is why low-sodium canned chickpeas are so convenient.
- Avoid if you have a sensitivity to chickpeas or sesame seeds.Sesame seeds are an allergy for many people since they can cause a wide variety of symptoms.People who are allergic to peanuts or soy may also have an adverse reaction to chickpeas. If you have a history of serious food allergies, use caution when consuming the hummus.
How to Serve Humus Recipe?
Carrots, celery, cucumber, bell pepper, cauliflower, broccoli, and zucchini are all excellent dipping vegetables.
- Put some on a pita, a cracker, some bread, or a sandwich.
- Use it as a sauce for your favorite grain, grain salad, or pasta.
- Useful for wrapping up burritos, tacos, rolls, and the like.
- Good for spreading on flatbreads and pizzas.
- Make a casserole, soup, stew, or burgers in the form of a casserole.
Nutritional Value of Humus Recipe
Hummus is an example of a nutrient-dense food because it contains a lot of good stuff for you.A 2-tablespoon (30 g) portion of hummus has the following nutrients, according to the USDA:
- 5 grams of fat (8% of DV) for 71 calories
- less than 1 gram (2% DV) of trans fat
- A good source of monounsaturated fat (3. 4 grams)
- There were 1.4 grams of polyunsaturated fat.
- 5 percent of the DV for sugars
- 6% of the daily value in fiber with just 2 grams.
- Zero grams of sugar
- Protein at just 2% of the DV.
- Manganese 0.1 mg (7% Daily Value).
- 7% of the Daily Value for copper, 12 mg (3% DV) of magnesium
- There are 23 mcg of phosphorus in this serving, which is 2% of the DV.
- Content of folate is 9 mcg (2% DV).
- Iron (mg) 0.4% of Daily Value
- Take in daily zinc intake of 0.3 mg (2% DV).
- (20% DV) Thiamine 0.03 mg
- Vitamin C Daily Value (DV): 1.2 mg
- Vitamin E nutritional value (percent daily value): 0.3
Why Choose Humus Recipe?
Hummus is an excellent choice if you’re searching for a quick and easy supper that’s also flexible in its nutritional profile. Hummus is a fantastic food for vegans and vegetarians since it contains plant-based protein and iron. Hummus is safe for those who have celiac disease or a gluten allergy because it does not contain gluten. Hummus can be a part of many different diets, including the Mediterranean, DASH, and anti-inflammatory diets, due to its positive benefits on heart health and inflammation.
Conclusion
Hummus, when consumed in moderation, is a healthy and nutritious addition to any diet. It’s made with just a few simple ingredients yet it manages to pack in protein, fiber, healthy fats, vitamins, minerals, and antioxidants. Positive effects on lipid profiles, blood sugar, digestion, immunity, anemia, inflammation, and blood pressure have been demonstrated. However, it might cause weight gain if consumed in big quantities or with other high-calorie foods.
An excessive amount of salt or dirty canned chickpeas can also raise the sodium content. There is also a possibility of an allergic reaction in people who are sensitive to either chickpeas or sesame seeds.
So, it’s important to watch the serving size and pair it with other low-calorie foods. Additionally, low-sodium canned chickpeas are recommended. People with a history of food allergies should also be wary of the hummus’s ingredients and avoid it.
Uses for hummus span from dip to spread to sauce to filler to base to component. It’s handy because you can whip some up in no time or buy some already prepared.
It’s customizable, so you may pick the fillings and toppings that you like best. Hummus is an example of a nutrient-dense food because it contains a lot of good stuff for you.
FAQs
What is hummus?
Hummus is a popular dip or spread made from cooked chickpeas, tahini, lemon juice, garlic, olive oil, and salt. Among the vegan meze series of Middle Eastern cuisine, it is a household name.
How do you make hummus?
To prepare hummus, puree cooked chickpeas with lemon juice, tahini, garlic, olive oil, and salt in a food processor or blender until smooth and creamy. Flavoring herbs and spices, as well as water, can be added for adjustment. Extra virgin olive oil and seasonings like paprika, cumin, parsley, or dill can be drizzled over the hummus before serving.
What are the health benefits of hummus?
Hummus is a nutritious choice due to its abundance of protein, fiber, good fats, vitamins, minerals, and antioxidants. There have been proven beneficial impacts on a variety of health markers, including lipid profiles, blood sugar, digestion, immunity, anemia, inflammation, and blood pressure.
What are the drawbacks of hummus?
Hummus itself is low in calories and fat, but when eaten with high-calorie meals like bread or chips, it may quickly become unhealthy. An excessive amount of salt or dirty canned chickpeas can also raise the sodium content. There is also a possibility of an allergic reaction in people who are sensitive to either chickpeas or sesame seeds.
How do you serve hummus?
Every time you make hummus, you can serve it in a different creative way. Bread, pita, crackers, sandwiches, dipping sauce for raw or roasted vegetables, sauce for pasta, rice, quinoa, couscous, or salad, filling for wraps, rolls, tacos, or burritos, pizza or flatbread topping base, ingredient in soups, stews, casseroles, or burgers.
How do you store hummus?
Hummus can be stored in the refrigerator for up to a week if stored in an airtight container. Airtight containers can keep hummus frozen for up to three months. Hummus that has been frozen can be thawed overnight in the refrigerator or warmed gently in the microwave. If the hummus has become dry and flavorless, you can serve it again after whisking in some fresh water or lemon juice.