Are you looking for a delicious and nutritious dip that you can enjoy with bread, crackers, vegetables or as part of a mezze platter? If so, chickpea hummus is a great choice. This creamy and flavorful dip is easy to make at home with just a few ingredients and has many health benefits. In this article, you will learn about the origins, ingredients, and benefits of chickpea hummus and how to make it yourself.
What is chickpea hummus?
Hummus is a traditional Middle Eastern dip that consists of cooked chickpeas blended with tahini (sesame seed paste), lemon juice, garlic, salt and olive oil. The word hummus means “chickpeas” in Arabic, and chickpeas are the main ingredient of this dip. Chickpeas are also known as garbanzo beans, and they are a type of legume that is rich in protein, fiber, iron, folate and other nutrients.
Hummus has a long history in the Middle East, dating back to ancient times. It is believed that the Egyptians were the first to make hummus, using chickpeas and other ingredients in various dishes. Hummus later spread to other parts of the region, such as Syria, Lebanon, Palestine, Israel, Turkey and Greece, where it became a staple food. Hummus is usually served as an appetizer or a snack, accompanied by warm pita bread or fresh vegetables. It can also be used as a spread for sandwiches or wraps, or as a base for salads or bowls.
What are the health benefits of chickpea hummus?
This dip is not only tasty but also healthy. It provides a variety of vitamins and minerals, such as manganese, copper, magnesium, phosphorus, zinc and vitamin B6. It also contains antioxidants that have anti-inflammatory properties and may protect against oxidative stress and chronic diseases. Some of the health benefits of hummus include:
🥙Weight management: Hummus is high in fiber and protein, which can help you feel full and satisfied for longer. It can also help regulate your blood sugar levels. That will help prevent spikes and crashes that can lead to cravings and overeating. Hummus is also low in calories and fat compared to other dips and spreads, making it a good choice for weight control. 2.
🥙.Heart health: Hummus can help lower your cholesterol levels and blood pressure, which are risk factors for heart disease. This is because hummus contains healthy fats from olive oil and tahini that can improve your blood lipid profile and reduce inflammation. Hummus also contains folate, which can lower your homocysteine levels and prevent damage to your blood vessels.
🥙Digestive health: Hummus can support your digestive health by providing fiber that can improve your bowel movements and feed the beneficial bacteria in your gut. Fiber can also help prevent constipation, diarrhea, bloating and gas. Hummus also contains prebiotics and probiotics that can enhance your gut microbiome and immune system.
🥙Blood sugar regulation: Hummus can help balance your blood sugar levels. It provides complex carbohydrates that are slowly digested and absorbed. This can prevent spikes and drops in your blood glucose that can affect your energy levels and mood. Hummus also contains resistant starch that can lower your glycemic index and insulin resistance.
Wrapping up
Chickpea hummus is a simple and healthy dip that can be enjoyed on any occasion. It is made from chickpeas, tahini, lemon juice, garlic, salt and olive oil. It has many health benefits, such as weight management, heart health, digestive health and blood sugar regulation. You can make hummus at home with a food processor or a blender and customize it to your liking. Hummus is a delicious and nutritious way to add more legumes to your diet. Way to enjoy the flavors of the Middle East.
Steps
|
1
Done
120 min
|
Cook the chickpeasIf you are using dry chickpeas, you will need to soak them overnight in water and then cook them until tender. This will take about 2 hours on the stovetop or 40 minutes in a pressure cooker. You can also use canned chickpeas for convenience, but make sure to drain and rinse them well before using them. To make your hummus extra creamy, you can simmer the canned chickpeas for 20 minutes in water with a pinch of baking soda. This will help loosen the skins and soften the beans |
|
2
Done
5 min
|
Blend the ingredientsTransfer the cooked chickpeas to a food processor or a blender and add the tahini, lemon juice, garlic, salt and cumin. Blend until smooth and creamy, scraping down the sides as needed. You may need to add some water to thin out the mixture depending on how thick or thin you like your hummus. You can also adjust the seasoning to your taste by adding more salt, lemon juice or garlic. |
|
3
Done
1 min
|
Drizzle with olive oilTransfer the hummus to a shallow serving bowl and use a spoon to create a well in the center. Drizzle some extra virgin olive oil over the top and sprinkle with some paprika, sumac, parsley, sesame seeds or za’atar for garnish if desired. You can also add some whole or chopped chickpeas for texture. |
|
4
Done
as long as you like
|
Enjoy with bread, crackers or vegetablesServe your chickpea hummus with warm pita bread, flatbread, crackers or fresh vegetables for dipping. You can also use it as a spread for sandwiches or wraps, or as a base for salads or bowls. Hummus is a versatile and delicious dip that can be enjoyed on any occasion. |
2 Comments Hide Comments
I’m so glad I tried this recipe. It exceeded my expectations.
This recipe is a culinary masterpiece. Simply fantastic.