Hummus – Why is it the best spread in the world?
Hummus, or chickpea spread, is one of the most famous specialties of the Middle East. It is usually made by mixing chickpeas, olive oil, lemon, garlic, and sesame paste (tahini). It is incredibly tasty and full of nutrients, and precisely because of its composition, it is associated with many health and nutritional benefits.
Besides being tasty and nutritious, hummus is also ideal as a snack. You can spread it on a sandwich, bruschetta, or some pastry and enjoy a delicious snack.
The main ingredient of hummus is chickpeas
Chickpeas are rich in magnesium. According to research, magnesium is needed by the human body to regulate concentration and relax muscles. In addition to magnesium, it is full of protein, rich in antioxidants, potassium iron, and vitamins C, A, and E.100гр. boiled chickpea has twice as much iron as 100g of meat.
Why should you include hummus in your diet?
This simple spread is one of the most popular spreads – “king” in healthy eating, especially when you strive to consume as many plant-based foods as possible.
The ingredients involved in making traditional hummus, such as chickpeas, olive oil, and sesame seeds, have several health benefits.
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Excellent source of fiber and omega-3 fatty acids
Hummus is also rich in vegetable fiber, and research confirms that chickpea fiber has a positive effect on intestinal health. The olive oil that is part of the composition of hummus is rich in omega-3 fatty acids. It plays an important role in many physiological processes such as the proper functioning of the heart muscle, inflammation, and brain activity.
Extra virgin olive oil is said to have anti-inflammatory effects as strong as ibuprofen.
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Hummus for healthy muscles
Proteins are necessary for normal development, growth, and functioning of the body. Like proteins, the humus also contains amino acids, which the body uses for tissue reconstruction, energy production, and the process of building muscle mass.
Hummus is also recommended for people who do not eat or avoid animal products.
Recipe for homemade hummus
There are many variants for preparing hummus, but today we have a very easy and quick recipe, that anyone can prepare. Of course, you can adapt it according to your taste with various accessories that will make it perfect for you and your family.
The beauty of hummus is that it can be combined with toasted buns, crackers, omelets, and tortillas, as a spread for fresh vegetables, pasta, rice, and sweet potatoes, used as an addition to salads, consumed in combination with a main dish of chicken or fish.
Necessary ingredients for preparing hummus
- 500 gr. chickpeas
- 125 gr. tahini
- 2 cloves of garlic
- 1 teaspoon of dried parsley
- salt and pepper
- olive oil
- juice of 1 lemon
Method of preparation:
Leave the chickpeas in water overnight to soften them well. The next day, pour out the water with which the chickpeas were poured. Wash the chickpeas well with clean cold water and drain. Then it is left to boil for about 40 minutes.
The cooked chickpeas are added to the blender along with all the ingredients and blended until the mixture is combined and a creamy homogeneous texture is obtained.
If the mixture is too thick, you can add a little water, but be careful not to lose the necessary density. If you want to get more flavors, you can add pumpkin seeds, basil, and peanut butter to the basic version.
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