how to cook hummus recipe

Delicious hummus recipe

Hummus is a popular dish of Arab origin. It’s perfect as a dip or side dish if you’re doing a barbecue, so learning how to make homemade hummus is a must!

Ingredients

  • 2 cans of chickpeas, 400 grams each
  • 1-2 tablespoons tahini (depends on your personal taste)
  • 3-4 cloves of garlic, peeled and crushed
  • 1/ teaspoon ground cumin
  • 1/2 teaspoon salt
  • Juice of 1/2 lemon
  • 0.5 dl extra vigin olive oil
  • 1 dl almond milk (or regular milk)

    Garnish (optional)
  • Pinch of dried chilli
  • Pinch of ground paprika
  • Chopped flat leaf parsley

Method

How to cook hummus recipe?

  • Simply mix all the ingredients in a blender, until smooth
  • Garnish with dried chilli and / or paprika, plus chopped parsley
  • Sprinkle with a little olive oil.

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Health benefits of hummus

Chickpeas, tahini, garlic, and cumin are key ingredients in many Mediterranean and Middle Eastern dishes, each offering unique health benefits.

Chickpeas

Chickpeas, also known as garbanzo beans, are a rich source of protein, fiber, vitamins, and minerals. Their high fiber content aids in digestion and helps maintain healthy blood sugar levels, making them beneficial for people with diabetes. The protein in chickpeas is essential for muscle repair and growth, while their iron content supports blood health. Chickpeas also contain antioxidants like flavonoids and polyphenols, which help reduce inflammation and lower the risk of chronic diseases such as heart disease.

Tahini

Tahini is a paste made from ground sesame seeds, providing a significant amount of healthy fats, particularly omega-3 and omega-6 fatty acids. These fats are crucial for brain health, reducing inflammation, and supporting cardiovascular health. Tahini is also rich in calcium, which is important for bone health, and magnesium, which plays a role in over 300 enzymatic reactions in the body, including energy production and muscle function. Additionally, tahini contains lignans, plant compounds with antioxidant properties that may reduce the risk of certain cancers.

Garlic

Garlic is well-known for its potent medicinal properties, primarily due to the compound allicin, which has antimicrobial, antiviral, and antifungal properties. Regular consumption of garlic can boost the immune system, helping the body ward off illnesses. Garlic also has cardiovascular benefits; it can lower blood pressure and cholesterol levels, reducing the risk of heart disease. Its anti-inflammatory properties can help alleviate symptoms of arthritis and other inflammatory conditions. Furthermore, garlic has been shown to have cancer-preventive properties, particularly in reducing the risk of stomach and colorectal cancers.

Cumin

Cumin is a spice derived from the seeds of the Cuminum cyminum plant. It is packed with antioxidants, which help neutralize harmful free radicals in the body. Cumin aids digestion by stimulating the secretion of pancreatic enzymes, which are necessary for proper digestion and nutrient absorption. It also has anti-inflammatory properties, making it useful in managing inflammatory conditions. Cumin is rich in iron, supporting healthy blood production and preventing anemia. Additionally, some studies suggest that cumin may enhance memory and cognitive function and possess antimicrobial properties that protect against foodborne infections.

Extra virgin olive oil

Extra virgin olive oil supports gut health by promoting beneficial bacteria, reducing inflammation, and enhancing the gut barrier function, leading to improved digestion and overall gastrointestinal health.

Conclusion

Incorporating chickpeas, tahini, garlic, and cumin into your diet can provide a multitude of health benefits, ranging from improved digestive and cardiovascular health to enhanced immune function and disease prevention. These ingredients not only contribute to delicious and diverse culinary traditions but also support overall well-being.

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