Hummus, a creamy dip of chickpeas, tahini, olive oil, lemon, and garlic, has ancient roots in Middle Eastern cuisine. Its history spans centuries, evolving from simple regional fare to a beloved global dish. Traditional recipes vary, but the core ingredients remain consistent, offering a flavorful and nutritious dip enjoyed with flatbreads or as a versatile side dish.

Hummus recipe: Provides plant-based protein, healthy fats, supports heart health, aids digestion, boosts immunity.

Ingredients:

- 1 can (15 ounces) chickpeas, drained and rinsed

- 1/4 cup tahini

- 2 tablespoons olive oil

- 2 tablespoons lemon juice

- 1-2 cloves garlic, minced

- Salt, to taste

- Water (optional, for desired consistency)

Method:

1. In a food processor, combine chickpeas, tahini, olive oil, lemon juice, minced garlic, and a pinch of salt.

2. Blend until smooth, scraping down the sides as needed. If the mixture is too thick, add water gradually until desired consistency is reached.

3. Taste and adjust seasoning, adding more salt or lemon juice if needed.

4. Transfer hummus to a serving bowl and drizzle with olive oil. Optionally, garnish with a sprinkle of paprika or chopped parsley.

5. Serve hummus with pita bread, crackers, or fresh vegetables for dipping. Enjoy!

Nutrition Value:

1. Chickpeas (15 ounces):

  - Calories: Approximately 350 kcal

  - Carbohydrates: Around 60 grams

  - Protein: Roughly 20 grams

  - Fat: About 6 grams

  - Sodium: Varies based on preparation, typically around 15-20 milligrams

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: Rich in fiber, folate, iron, phosphorus, and manganese. Also contains significant amounts of zinc, magnesium, and vitamins B6 and K.

  - Nutritional Benefit: Chickpeas are an excellent source of plant-based protein and fiber, promoting digestive health and providing sustained energy. They also contribute to heart health and help regulate blood sugar levels.

2. Tahini (1/4 cup):

  - Calories: Approximately 320 kcal

  - Carbohydrates: Around 10 grams

  - Protein: Roughly 10 grams

  - Fat: About 30 grams

  - Sodium: Varies, typically around 5-10 milligrams

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: High in healthy fats, including monounsaturated and polyunsaturated fats, as well as calcium, iron, magnesium, and phosphorus.

  - Nutritional Benefit: Tahini provides essential fatty acids and minerals, supporting brain health, bone strength, and overall vitality. It also adds a creamy texture and nutty flavor to the hummus.

3. Olive Oil (2 tablespoons):

  - Calories: Approximately 240 kcal

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: About 28 grams

  - Sodium: Varies, typically very low

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: Rich in monounsaturated fats, particularly oleic acid, as well as vitamin E and antioxidants.

  - Nutritional Benefit: Olive oil is heart-healthy, reducing the risk of cardiovascular disease and inflammation. It also enhances the flavor and smoothness of the hummus.

4. Lemon Juice (2 tablespoons):

  - Calories: Approximately 8 kcal

  - Carbohydrates: Around 3 grams

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Very low, typically less than 1 milligram

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: Excellent source of vitamin C, providing antioxidants and supporting immune function and skin health.

  - Nutritional Benefit: Lemon juice adds acidity and brightness to the hummus while providing a burst of vitamin C and antioxidants.

5. Garlic (1-2 cloves, minced):

  - Calories: Approximately 5 kcal per clove

  - Carbohydrates: Around 1 gram per clove

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Very low, typically less than 1 milligram per clove

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: Contains allicin, a compound with potential health benefits, as well as small amounts of vitamin C, vitamin B6, and manganese.

  - Nutritional Benefit: Garlic adds flavor and depth to the hummus while offering potential immune-boosting and antimicrobial properties.

6. Salt (to taste):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Amount can vary based on taste preference and added quantity.

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: Provides sodium, which is essential for fluid balance and nerve function in the body.

  - Nutritional Benefit: Salt enhances the flavor of the hummus, but should be used in moderation to avoid excessive sodium intake.

7. Water (optional, for desired consistency):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: Hydrating and essential for overall health and bodily functions.

  - Nutritional Benefit: Water is added as needed to achieve the desired consistency of the hummus, without adding any additional calories or nutrients.

Overall, hummus is a nutritious and delicious dish that provides a balance of protein, healthy fats, fiber, and essential vitamins and minerals.