10 years ago, you could find hummus only in restaurants of oriental cuisine or in Israel, Lebanon or Tunisia itself. Today, Michelin-starred chefs, vegetarians, vegans, meat eaters, athletes, gourmets and those who want to lose weight cannot imagine their menu without this dish. The secret of such success is not just luck, but the unique characteristics of hummus.
10 years ago, you could find hummus only in restaurants of oriental cuisine or in Israel, Lebanon or Tunisia itself. Today , Michelin-starred chefs, vegetarians, vegans, meat eaters, athletes, gourmets and those who want to lose weight cannot imagine their menu without this dish . The secret of such success is not just luck, but the unique characteristics of hummus .
Classic hummus is a spread of chickpeas , sesame paste (thina), garlic, olive oil, lemon juice and spices (most often salt, pepper and cumin). If you look at this composition through the eyes of a nutritionist, you will get an ideal picture, and the ratio of calories and benefits is attractive for followers of healthy eating.
Thanks to chickpeas , hummus is low in carbohydrates, but high in easily digestible vegetable protein and fiber. So, hummus gives a long-lasting feeling of satiety without extra calories, helps healthy digestion and promotes cell renewal and muscle growth.
Ground sesame seeds are responsible for the rich vitamin composition of the dish : hummus can compete with dairy products in terms of calcium content . Sesame also contains iron, zinc, vitamin E and many other substances responsible for beauty and health.
Lemon juice, garlic and spices provide a set of antioxidants, without which no dish can be called healthy . Fighters with free radicals in these products are different, which only benefits the human body.
And, after all, olive oil is a superfood, a source of healthy fatty acids, and a delicious anti-aging, heart-healthy, and overweight treatment.
The female body is characterized by periods during which the lack of certain substances is acutely felt. Consumption of hummus from chickpeas allows you to comprehensively supplement deficient vitamins and minerals. The dish contains a lot of folic acid, which is especially important for reproduction. And during pregnancy, vitamin B9 directly affects the proper development of the fetus and the condition of the expectant mother: it prevents the risk of premature birth, eliminates the possibility of anemia, and improves mood.
The high content of potassium and magnesium in hummus prevents the development of cardiovascular diseases, and the isoflavonoids in chickpeas delay the appearance of the first wrinkles and maintain the elasticity of the skin by retaining moisture inside.
Hummus is a complete vegetable protein, which is especially important for supporters of a sports lifestyle. Chickpea puree is an excellent source of energy, helps build muscle mass, and thanks to the manganese in the composition, it also strengthens bones. Hummus is rich in dietary fiber, which improves digestion. 100 g of the dish contains 6 g of fiber, which is 24% of the daily norm for women and 16% for men.
Despite the fact that hummus is a very useful dish , it should not be abused. This especially applies to people prone to excess weight. People with individual intolerance to the ingredients may also experience harm to the body from hummus .
When buying ready-made hummus , it is important to pay attention to its composition: the simpler it is, and the more natural ingredients, the better. To eat the dish in large quantities is not recommended for those who suffer from diseases of the urinary system, cholecystitis, stomach and intestinal ulcers.
It is possible and even necessary. According to some studies, people who regularly eat hummus are 53% less likely to suffer from obesity. Also, the scientific journal Journal of Nutrition & Food Sciences claims that the supporters of this dish have a smaller waist.
Probably, the slimming effect is related to the high content of fiber and vegetable protein in humus . These elements help control appetite, thereby reducing the number of calories consumed and speeding up metabolism.
It is important to understand how to properly eat hummus during a diet. You should not traditionally eat a dish with pita made of wheat flour or corn chips, because then the mark on the scales will only increase. Straws of carrots or celery, slices of pepper and cucumbers - this is what you should eat hummus with if you are serious about losing weight.
300 g of chickpeas soaked overnight (fill with water and leave for 8-12 hours).
2 cloves of garlic (you can take more or less to taste).
Juice of 1 lemon.
4 tbsp. thini (you can make it yourself by mixing sesame seeds with ice water in a blender until smooth).
½ cup (or a little less) cold-pressed olive oil.
Salt and spices (paprika, ground cumin, chili, black pepper) to taste.
Pour water over the washed chickpeas and cook on medium heat for at least 2 hours. You can salt the water only a few minutes before the end of cooking, otherwise the peas will boil. Drain the water in which the chickpeas were cooked , setting aside a glass of broth. Put peas, thina, garlic, lemon juice, spices and half a glass of broth in a blender, beat.
Gradually add olive oil and the rest of the broth to the puree, continuing to beat. Adjust the consistency at your own discretion: someone likes a smooth texture of hummus , someone likes it denser. Taste the dish for salt and spices, place in a bowl, garnish with olive oil, spices and fresh herbs, serve with fresh vegetables or thin bread.
Homemade hummus can be stored in the refrigerator in an airtight container for up to 3 days.