What is Hummus?
Hummus is an Arabic and spread, made from chickpeas, olive oil, lemon , salt, garlic, and tahini or paste. In fact, the word ‘hummus’ is the Arabic version of . It is believed to be an ancient and a popular that started off in the Middle East and countries like , , Syria, and Israel are in love with this dish.dip or
Types of Hummus
The most savored types of this delicacy include:
- Avocado hummus with and
- Roasted hummus
- Mushroom hummus
- Jalapeno hummus
- Spinach feta hummus
- Cumin roasted carrot hummus
Nutritional Value of Hummus
Traditionally prepared hummus is rich in essential minerals such as potassium, phosphorus, magnesium, calcium, iron, and zinc. It also provides vitamins such as vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B6, and . It is a good source of plant-based protein and brings valuable fiber content to the . In addition to this, hummus offers essential fatty acids without any harmful . However, basis the recipe followed, the content of the dish varies. For instance, the and variant would have more and a scallion-based one would have more amount of vitamin C and K.
Health Benefits of Hummus
Hummus, on the whole, is aand a convenient with many benefits which can be incorporated into almost any . Let us discuss some of the benefits in detail:
Chickpea, which is the primary ingredient in the hummus, is rich in . It is best for vegans as their diet revolves around food and non- products. It also makes you feel full for longer, thereby reducing your chances of or in between the . Tahini, which is made from ground sesame seeds and served as a dip with hummus, is a great source of protein as well.
Hummus helps in the regulating the sugar levels attributing to the low index (GI) of chickpeas. For preparing it at home, it is advisable to choose dried chickpeas instead of chickpeas as latter has a higher glycemic index. present in hummus is a complex . It does not get and hence, slows down the release of in the . This helps in keeping a check on . The American Diabetes Association also recommends the use of this chickpea food item as a part of diabetes meal plan.
Improved Heart Health
Hummus contains olive , which helps in maintaining health. According to research, consumption of has a reason behind the low of cardiovascular in southern European and Mediterranean countries. As also stated by The Wall Street Journal, consumption of olive oil-rich such as hummus helps cut down the chances of disorders such as .
Balanced Cholesterol Levels
Hummus helps in maintaining healthy levels of cholesterol attributing to the antiatherogenic study evaluating the effect of olive oil on the low-density or LDL cholesterol has revealed positive results in terms of reduction of harmful LDL cholesterol and its vulnerability to damage. Another comparative study conducted on the from the disease has advocated the health quotient and protective effect of olive oil over sunflower oil against oxidation.of olive oil present in it. A
Olive oil, present in hummus, is rich in anti-inflammatory properties and -3 fatty acids. Omega-3 fatty acids are fatty acids, which provide multi-dimensional health benefits including relief from chronic inflammatory diseases such as rheumatoid , diseases, hypertension, and .
Hummus is a good source of fiber, which helps in maintaining a healthy digestive system. So it has been proven beneficial in the regulation of movements and brings relief from constipation. It adds bulk to the diet and keeps the and makes you feel full for a longer duration. to hummus, you won’t look for something else to nibble soon after eating it.
Improved Bone Health
Protein-rich hummus is a great food for your both contain , , copper, , , and selenium, which help improve the bone density. Bone loss is one problem by many as they age, especially who go through menopause. By including a calcium-rich food like hummus in the diet, one can prevent osteoporosis as well.as well. Along with that, hummus and tahini,
Boosted Energy Levels
The star in the recipe of hummus is chickpea, which is a great source of. It contains , a complex carbohydrate that can be used for . The known as in starch, need time to break down after consumption and this is beneficial in keeping the blood sugar in control as well along with boosting energy.
It provides a range of health benefits even during . Folate-rich hummus helps in preventing the threat of birth defects in the , known as bifida. The acids, present in it, help the mood and promote better sleep. Other essential including and found in it also contribute significantly towards the health of the as well as the growing .
The base of hummus i.e. chickpeas is a source of amino acids, which are important for building healthy and . Hummus is a good source of proteins for who do not get their share of nutrients from and dairy products. Amino acids are the building blocks of proteins which the body uses for processes such as muscular , repairing of tissues, the functioning of the , and energy production.
Weaning Food for Babies
Hummus is recommended for small babies as their weaning food from meat or , it contributes beneficially in providing essential protein and other essential nutrients to the body. Hummus is also a healthy and way to little to eat raw which they may refuse due to the bitter taste.months onwards. In absence of diet containing animal products such as
Prevention of Cancer
Reduced Allergic Reactions
Being a-free food, hummus surely qualifies to be on the list of healthy foods to eat anytime. , there are no dairy products too! Moreover, to reduce the of any other types of reactions, this recipe can be customized accordingly.
Skin and Hair Care
Lower Risk of Anemia
Adding hummus to your diet is a tasty, yet healthy way to fight. The iron, in chickpeas and tahini, helps carry to red blood cells throughout our body, thereby making up for the iron deficiency and preventing .
How to make Hummus?
Although readymade traditional hummus can be found in any grocery store, making your own won’t require much time. All you need is a food .
Serves 2 – 3
- 1 cup boiled Chickpeas
- 3 Tahini paste
- 1 tbsp
- 2 tbsp Olive Oil
- , to taste
- Step 1: Add tahini, lemon juice, finely garlic, olive oil, ground , and salt ( ) to the processor and process the paste becomes thick and
- Step 2: Now add boiled or canned chickpeas and process till you achieve a creamy and smooth consistency
- Step 3: Serve the spread on a plate and with olive oil and , and enjoy!
Note: For ensuring a smooth consistency, you can add about 2-3 tablespoons ofto the chickpeas while blending.
Tips for Savoring Hummus
- Hummus can be served as a dip with fresh raw vegetables like .
- It is a healthy and tasty alternative to the wheat tortilla and . served with whole
- It can be used as a spread on , , and wraps.
- It can also be incorporated in rice or as a in the . , ,
Word of Caution: Hummus is a nutritious food, which can be enjoyed by vegans, diarrhea and gas should avoid it. Also, individuals who are allergic to sesame seeds or other ingredients used in the recipe should consider carefully before consumption., and non-vegetarians. However, one needs to watch out for the intake basis their specific conditions. For instance, hummus can prove fruitful for individuals who are looking for increasing their fiber content. On the other , people suffering from