If you are one of those who follow a healthy diet, then hummus should definitely be in your diet.
It is not only tasty and adds variety to your diet, but is also very healthy.
Another important nuance is that chickpeas, which are the basis of hummus, are inexpensive and making hummus from them at home is easy.
What vitamins and nutrients is hummus rich in, and what effect does it have on the body?
What is hummus
Hummus is chickpeas cooked and mashed to a puree consistency. Chickpeas themselves have a neutral taste, so olive oil, lemon juice, all kinds of spices, tahini paste (an ingredient obtained from sesame) are added to hummus, so its taste depends on the set of spices.
It can be thicker and then eaten as a snack or spread on bread, pizza, or less commonly, like a sauce and used in salads.
Hummus should be included in almost everyone's diet because it is rich in protein, fiber, healthy fats, and contains B vitamins, folate, iron, magnesium, and calcium.
What are the benefits of hummus?
1. Source of Protein: Hummus is a good source of plant-based protein, making it beneficial for vegetarians, vegans, and those trying to lose weight.
2. Rich in Fiber: Hummus is rich in fiber, which improves digestion, promotes healthy bowel function, and helps control weight by providing a feeling of satiety.
3. Contains healthy fats. Olive oil, which is part of hummus, is rich in monounsaturated fats, which are good for the heart and blood vessels.
4. Rich in antioxidants: Sesame paste (tahini) used in hummus contains antioxidants that help fight oxidative stress.
Who should especially eat hummus?
People with cardiovascular diseases. Due to monounsaturated fats, hummus helps to reduce cholesterol.
For those who have digestive problems. The fiber in hummus helps regulate bowel movements and combat constipation.
For those who want to control their weight. Hummus contains a lot of fiber and protein, which helps control appetite and maintain a feeling of satiety.
Diabetics. Due to its low glycemic index, hummus does not cause a sharp jump in blood sugar.
How to Make Hummus at Home
Making hummus yourself is not difficult at all. And thanks to various spices, you can give it the taste that you like best. Here is a recipe for making hummus.
Ingredients:
- boiled chickpeas – 1 cup
- tahini (sesame paste) – 2 tbsp.
- olive oil – 2 tbsp.
- lemon – 1
- garlic – 1 clove
- salt and spices to taste (you can add cumin or paprika)
Method of preparation
Soak the chickpeas for a few hours, then they will cook faster. Strain the cooked chickpeas, but do not pour out the water, it will be useful for adjusting the hummus mixture.
Place all ingredients in a blender and blend until smooth. If it is too thick, add a little of the water in which the chickpeas were cooked. Check to taste and add salt or lemon juice if necessary.
Hummus can be used as a spread on bread, sandwiches, pizza, it can be eaten with vegetables, say, bell peppers, as a dressing in salads, etc.
According to nutritionists, you can eat 30-60 g of hummus for breakfast or lunch, and 30 g for dinner. 100 g of hummus per day will be enough to get the benefits and not harm your figure, because it is still high in calories.
For reference
Hummus is a snack made from chickpea puree, which usually contains sesame paste, olive oil, garlic, lemon juice, and paprika.
