• Karen C Uthus

Homemade Hummus is a Winner!


This simple dish can be consumed as a dip for cut vegetables, chips or crackers. It can also serve as a condiment for a sandwich.


Chickpeas (aka. garbonzo beans) are low in fat and very versatile and can be a major player in a dish like a soup or stew, or play a supporting role, as in a dip or condiment. You can also season and roast for a tasty snack or toss on a salad as a gluten-free crunchy crouton. Having both a low glycemic index and a low glycemic load this seed offer a balancing affect that is beneficial for managing blood sugar levels. The high fiber content contributes to satiety, gut health and weight management.


Dried and ground into a flour for baking or roasted and used as a bas for a non-caffeine coffee-like beverage, chickpeas are a traditional pulse (edible seed) from the legume family. Readily available both dried and canned, they are nutrient dense and a great source of protein, fiber, folate and a host of minerals like iron and potassium.


Spice: Cumin

Cumin, the spice most commonly associated with this recipe is a seed native to the Mediterrranean. Lightly toasting can release the warm musty flavor from the slightly bitter grassy seed. It is long recognized for promoting digestion.


Traditional Hummus

Ingredients:

1 - 15oz can chickpeas (garbonzo beans), drained and rinsed

2 cloves of garlic

1 lemon, juiced

2 TBSP tahini

1 tsp sea salt

pinch of black pepper

1/2 tsp cumin

3 TBSP water


Method:

  1. Peel garlic

  2. Pat beans dry with a clean dish towel, if they still look wet.

  3. Add all the ingredients to the food processor.

  4. Blend till desired consistancy. You may more water tsp by tsp.

  5. Salt to taste.

Note: You may add more cumin or lemon based on your taste.

Optional: garnish with chopped parsley leaves.


Recipe adapted from https://thehappypear.ie/recipes/hummus-x3-ways/


Resources:

https://www.hsph.harvard.edu/nutritionsource/food-features/chickpeas-garbonzo-beans/


Wallace, T.C., Murray, R., & Zelman, K.M. (2016). The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients, 8(12), 766. https://doi.org/10.3390/nu8120766


Disclaimer: This website blog does not provide medical advice, diagnosis or treatment. Information provided is not intended to be a substitute for professional medical advice. Please seek professional medical advice as needed.






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