Classic Hummus Recipe 8 Reasons to Eat It

**Hummus: A Creamy and Nutritious Delight**

Hummus, that creamy and thick spread made from mashed chickpeas, has become a beloved favorite worldwide. It has a long history in Middle Eastern and North African countries and is now widely enjoyed in North America and Europe. In this article, we’ll explore what hummus is, its nutrition facts, benefits, how to make it, different types, storage instructions, and a classic recipe.

What Is Hummus?

Hummus typically consists of chickpeas (garbanzo beans), sesame tahini, olive oil, and garlic. Lemon juice, red pepper, olives, and veggies can be added for added flavor. It has been a staple in Middle Eastern countries for centuries, and today, it’s recognized as one of the most popular Middle Eastern foods. Flavored varieties like roasted red pepper or Kalamata olive hummus offer unique tastes. Made from these wholesome ingredients, hummus is not only delicious but also a healthy addition to your diet. It’s a good source of fiber, protein, healthy fats, and even some antioxidants. Regular consumption may help promote healthy cholesterol and triglyceride levels, keep you feeling full, support digestive health, and more.

Nutrition Facts

The recipe below serves eight people, and each serving (1/4 cup) contains around 259 calories, 10 grams of total fat, 32 grams of carbohydrates, 11 grams of protein. With its high fiber content from the chickpeas, it can help control hunger and prevent overeating. Beans like chickpeas are known to have beneficial effects on cholesterol levels, blood pressure, and heart health. The addition of tahini provides essential amino acids, and garlic offers antioxidant and other health-promoting properties.

Benefits

Hummus is an excellent protein source for vegetarians, vegans, and omnivores. Chickpeas are a plant-based protein source that can keep you feeling full. It also fights illness and disease. Beans, especially chickpeas, have been linked to reducing cholesterol, protecting against heart disease, and having cancer-fighting properties. The high fiber content helps keep the digestive system healthy and can reduce the risk of certain diseases. It decreases inflammation, thanks to the anti-inflammatory ingredients like garlic, olive oil, and chickpeas. Chickpeas’ fiber helps clear the digestive tract, and olive oil can contribute to healthy cholesterol levels. It also supports digestion and intestinal health by providing high fiber. The chickpeas and added nutrients are beneficial for a healthy digestive system. Hummus is rich in vitamins and minerals, including iron, folate, phosphorus, and B vitamins for vegetarians and vegans. It contains vitamin C and antioxidants from the lemon juice. Tahini offers essential minerals like copper, magnesium, zinc, iron, phosphorus, and calcium. Sesame seeds in tahini are a great source of important bone-building minerals. Additionally, it supports bone health by providing these minerals. Hummus can boost your energy due to the starch content, which provides sustained energy without causing a rapid spike in blood sugar.

How to Make Hummus

To make this easy hummus recipe, start by draining and rinsing one can of cooked chickpeas. Place the chickpeas, tahini, lemon juice, sea salt, minced garlic, high-quality extra virgin olive oil, and paprika in a food processor and blend until smooth. If needed, add more olive oil to achieve the desired creamy consistency. Hummus tastes great with raw veggies or gluten-free crackers. It can also be used as a spread for wraps or sandwiches. You can even use it in a falafel recipe.

Types of Hummus

There are countless ways to enjoy hummus. It can be served as a dip with whole grain sprouted bread or crackers. Spread it on a veggie-based sandwich. Use it as a dressing on salads or grains. And it’s a healthy alternative to spreads like sugary jelly or butter. In grocery stores, you’ll find a wide variety of hummus flavors, such as cilantro, jalapeno, curry, sweet potato, roasted red pepper, black bean, and eggplant (baba ghanoush). Health food stores often offer unique hummus varieties made from different beans and with added ingredients and flavors.

Storage Instructions

Homemade hummus typically lasts about one week in the refrigerator or up to 10 days when stored in an airtight container. Adding lemon juice can help keep it fresh for a bit longer.

Classic Hummus Recipe

This 5-minute recipe serves 8 and includes 2 cups of drained and rinsed garbanzo beans, 2 cloves minced garlic, ⅓ cup tahini, ¼ cup lemon juice, 1 teaspoon sea salt, 1 tablespoon olive oil, and paprika for taste. Drain and rinse the chickpeas, mince the garlic, and blend all the ingredients in a food processor until smooth. Scrape the hummus into a dish and sprinkle with paprika. Serve with raw veggies or crackers.

In conclusion, hummus is a versatile and nutritious spread that offers numerous health benefits. Whether you enjoy it as a dip, spread, or ingredient in other dishes, it’s a delicious choice. Try making your own hummus at home and explore the different flavors and ways to incorporate it into your meals.