Hummus is becoming increasingly popular. These days, it comes in many different varieties and flavors and is available in nearly every supermarket. But is hummus actually healthy, and how can you make it yourself?
Looking at the ingredients, hummus is a nutritious product: chickpeas contain fiber, protein, zinc, and iron. The fat is mostly unsaturated, which is known for its health benefits. It lowers your LDL cholesterol and reduces the risk of cardiovascular disease. A great option for bread or as a dip – and very easy to make yourself!
Basic Hummus Recipe
Ingredients:
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1 tsp tahini (sesame paste)
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400g drained chickpeas
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2 cloves garlic
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3 tbsp olive oil
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1 lemon
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½ tsp ground cumin
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½ tsp paprika powder
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Salt and pepper
Instructions:
Rinse the chickpeas in a sieve. Place all ingredients except the salt and pepper in a food processor and blend until smooth. If the mixture is too thick, you can add a bit of water. For a creamier texture, you can also add extra olive oil. Season with salt and pepper to taste.
Tips:
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Homemade hummus can be stored in an airtight container for 1 week in the fridge or up to 4 months in the freezer.
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Try variations: substitute chickpeas with 400g of white beans or lentils, or add avocado or beetroot for a twist.
Nutritional value:
One serving (15g) contains: 27 kcal, 1g protein, 2g carbohydrates, 1.5g fat