Discover the perfect hummus recipe for a creamy chickpea dip made with tahini, lemon juice, and garlic. Ideal for dipping vegetables, pita bread, or as a flavorful spread. Learn how to make this classic Middle Eastern appetizer with our easy-to-follow recipe and tips.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
- 1/4 cup tahini (sesame paste)
- 1/4 cup fresh lemon juice (about 1 lemon)
- 1/4 cup extra-virgin olive oil
- 2 cloves garlic, minced
- 1/2 teaspoon ground cumin
- Salt to taste
- Water (as needed for consistency)
- Paprika and chopped parsley for garnish (optional)
Instructions:
1. Blend Ingredients:
- In a food processor, combine the chickpeas, tahini, lemon juice, olive oil, garlic, and ground cumin. Blend until smooth.
2. Adjust Consistency:
- If the hummus is too thick, add water a tablespoon at a time, blending after each addition, until you reach the desired consistency.
3. Season to Taste:
- Taste and adjust seasoning with salt and additional lemon juice or cumin if desired.
4. Serve:
- Transfer the hummus to a serving bowl. Drizzle with a bit of olive oil and sprinkle with paprika and chopped parsley if desired.
5. Store:
- Store any leftover hummus in an airtight container in the refrigerator for up to a week.
Enjoy your homemade hummus with pita bread, fresh vegetables, or as a delicious spread for sandwiches!
Nutritional Values
Here’s a breakdown of the nutritional values and benefits of the main ingredients in hummus:
1. Chickpeas
Nutritional Values (per 1 cup cooked, about 164 grams):
- Calories: 269
- Protein: 15 grams
- Carbohydrates: 45 grams
- Fiber: 13 grams
- Fat: 4 grams
Benefits:
- High in Protein: Supports muscle growth and repair.
- Rich in Fiber: Aids in digestion and promotes satiety.
- Good Source of Vitamins and Minerals: Includes folate, iron, magnesium, and phosphorus.
- Low Glycemic Index: Helps regulate blood sugar levels.
2. Tahini
Nutritional Values (per 2 tablespoons, about 30 grams):
- Calories: 180
- Protein: 5 grams
- Carbohydrates: 6 grams
- Fiber: 1.5 grams
- Fat: 16 grams (mostly healthy fats)
Benefits:
- Rich in Healthy Fats: Contains monounsaturated and polyunsaturated fats that are good for heart health.
- High in Calcium: Supports bone health.
- Good Source of B Vitamins: Provides B1 (thiamine), B2 (riboflavin), and B3 (niacin).
3. Lemon Juice
Nutritional Values (per 2 tablespoons, about 30 milliliters):
- Calories: 7
- Protein: 0 grams
- Carbohydrates: 2 grams
- Fiber: 0 grams
- Fat: 0 grams
Benefits:
- Rich in Vitamin C: Supports immune function and skin health.
- Antioxidant Properties: Helps protect cells from damage.
- Aids in Digestion: May help enhance the digestive process.
4. Olive Oil
Nutritional Values (per 1 tablespoon, about 15 milliliters):
- Calories: 120
- Protein: 0 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Fat: 14 grams (mostly monounsaturated fats)
Benefits:
- Heart-Healthy Fats: Reduces the risk of heart disease.
- Rich in Antioxidants: Contains vitamin E and polyphenols.
- Anti-Inflammatory Properties: May help reduce inflammation in the body.
5. Garlic
Nutritional Values (per 1 clove, about 3 grams):
- Calories: 4
- Protein: 0 grams
- Carbohydrates: 1 gram
- Fiber: 0 grams
- Fat: 0 grams
Benefits:
- Antioxidant and Anti-Inflammatory: Helps protect against oxidative stress and inflammation.
- Supports Immune Function: May boost the immune system.
- May Improve Heart Health: Can help lower blood pressure and cholesterol levels.
6. Ground Cumin
Nutritional Values (per 1 teaspoon, about 2 grams):
- Calories: 8
- Protein: 0 grams
- Carbohydrates: 1 gram
- Fiber: 1 gram
- Fat: 0 grams
Benefits:
- Digestive Health: May help with digestion and reduce symptoms of bloating.
- Rich in Antioxidants: Contains compounds that help protect cells from damage.
- Supports Metabolism: Can aid in the efficient use of nutrients.
These ingredients come together in hummus to provide a flavorful and nutritious dip with a range of health benefits!
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