There are people who don't like to eat chickpeas in a stew or in salads, they hate that type of legume even if we don't understand it. For this type of beings of a different nature and for chickpea lovers, we are going to teach you how to make your own homemade chickpea hummus.
Hummus has begun to become known when we saw its prepared version in supermarkets. The ideal is to do it ourselves to know what foods we are eating and avoid chemicals that serve as preservatives. Hummus is quite simple to make and in just five minutes we will have it ready.
Nutritional value
We can feel good eating hummus, as it contains a wide variety of vitamins and minerals. A 100-gram portion of hummus provides:
- Energy: 166 calories
- Fat: 9,6 grams
- Protein: 7,9 grams
- Carbohydrates: 14,3 grams
- Fiber: 6,0 grams
Hummus is a great source of plant-based protein, providing 7,9 grams per serving. It is also rich in manganese, copper, folate, magnesium, phosphorus, iron, zinc, thiamine, vitamin B6, potassium. This makes it a great option for people on a vegetarian or vegan diet. Consuming enough protein is essential for optimal growth, recovery, and immune function.
Additionally, hummus includes iron, folate, phosphorous, and B vitamins, all of which are important for vegetarians and vegans, as they may not get enough from their diet.
Effects on the organism
Chickpea hummus provides numerous advantages and positive effects on health.
Reduces inflammation
Inflammation is the body's way of protecting itself from infection, disease, or injury. However, sometimes the inflammation can persist longer than necessary. This is called chronic inflammation, and it has been linked to many serious health problems.
Hummus is packed with healthy ingredients that can help fight chronic inflammation. Olive oil is one of them. It is rich in powerful antioxidants that have anti-inflammatory benefits. Specifically, virgin olive oil contains the antioxidant oleocanthal, which is believed to have anti-inflammatory properties similar to those of common anti-inflammatory medications.
Similarly, sesame seeds, which make up tahini, can help reduce markers of inflammation in the body, which are elevated in inflammatory conditions like arthritis.
Improves digestion
Hummus is a great source of dietary fiber, which can improve digestive health. It provides 6 grams of dietary fiber per 100 grams, which is equal to 24% of the daily fiber recommendation for women and 16% for men. Thanks to its high fiber content, hummus can help keep us regular when visiting the service. This is because dietary fiber helps soften and bulk up your stool so it's easier to pass.
Additionally, dietary fiber also helps feed the healthy bacteria that live in the gut. Gut bacteria can convert some of the fiber in hummus into the short-chain fatty acid butyrate. This fatty acid helps nourish the cells of the colon and has many impressive benefits.
low glycemic index
This recipe has several properties that can help control blood sugar levels. First, hummus is made primarily from chickpeas, which have a low glycemic index. The glycemic index is a scale that measures the ability of foods to raise blood sugar.
Foods with a high GI value are quickly digested and then absorbed, causing a spike and drop in blood sugar levels. In contrast, foods with a low glycemic index value are slowly digested and then absorbed, causing a slower, more balanced rise and fall in blood sugar levels.
It is also a great source of soluble fiber and healthy fats. Chickpeas are rich in protein, resistant starch, and antinutrients, which slow down the digestion of carbohydrates. Fats also help slow down the absorption of carbohydrates in the intestine, which, in turn, provides a slower, more steady release of sugar into the bloodstream.
Helps lose weight
Several studies have examined how hummus affects weight loss and maintenance. Interestingly, people who eat chickpeas or hummus regularly are 53% less likely to be obese. However, it is not entirely clear if these results were due to specific properties of the chickpeas or hummus or simply because people who eat these foods lead a healthy lifestyle in general.
Other studies have also linked a higher intake of legumes such as chickpeas with lower body weight and a greater feeling of satiety. Hummus has several properties that can help promote weight loss. Additionally, dietary fiber has also been shown to reduce levels of the hunger hormone ghrelin. By curbing your appetite, fiber can help reduce calorie intake, which promotes weight loss.
How to make chickpea hummus?
Hummus is not only nutritious and tasty, but also easy to add to the diet. For example, we can spread it on our favorite pita or sandwich bread, instead of other high-calorie spreads like mayonnaise or creamy dressings. It also makes a flavorful dip and pairs best with crunchy foods like celery, carrots, cucumbers, and sweet peppers. Many people find this satisfies cravings for French fries.
Although hummus is widely available in supermarkets, it's incredibly easy to make at home. The entire process takes less than 10 minutes and only requires a food processor.
We are going to need:
- Chickpeas cooked by yourself or those that already come in a boat
- A spoonful of Tahini
- Half a teaspoon of cumin
- A dash of extra virgin olive oil
- A splash of lemon juice
- Garlic powder
- A little sweet paprika
The preparation is as simple as beating everything until it is a light and homogeneous cream. We can take it in whole wheat rolls or with vegetable sticks, as a starter. By the way, the amount of chickpeas indicated for this recipe is 200 grams, although it will depend on the number of diners if you need to increase or decrease.
Other types of hummus
You can not only make hummus with chickpeas. There are other foods that can be richly integrated into recipes to give it another flavor and color.
Avocado hummus
In addition to being a chickpea lover, are you an avocado lover? You will die with this recipe!
To the previous ingredients you will only have to add an avocado and replace the paprika with black pepper. We assure you that it is delicious and its green color will make it stand out as soon as you serve it on the table.
Pumpkin hummus
What do you think of the color orange? If you want to surprise your guests or make your children's meals more fun, it is a great option to color hummus with other vegetables.
The pumpkin, in this case, we must cook it in the oven before mashing it with the rest of the ingredients. Keep in mind that it is a food with a large amount of water and if we steam it, we will have a hummus that is quite liquid and less durable over time.
It is an ideal recipe for vegetarians and for people who want to incorporate vegetables and legumes in a less traditional way. Are you one of those who accompany it with carrot sticks and peppers? Or do you prefer to spread it on whole-wheat rolls for snacks?