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Healthy Tasty Basic Hummus Recipe

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Ingredients

Adjust Servings:
2 cans Chickpeas Drained (400g per can)
2 cloves Garlic Crushed
6 tbsp Olive Oil Extra for drizzle
To taste Sea salt Or salt
3/4 cup Greek Yoghurt
3 1/2 tsp Lemon Juice
1/2 tsp Cumin seeds Or cumin powder (optional)
1 tsp Sweet paprika Optional

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Healthy Tasty Basic Hummus Recipe

A simple, healthy and creamy dip in minutes.

  • 8m
  • Serves 15
  • Easy

Ingredients

Directions

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Today we go Mediterranean and will be sharing a basic hummus recipe. Mediterranean food is known to be healthy and tasty. And one of their key staples is the healthy and tasty hummus. Hummus is so yummy and so easy to enjoy. Hummus has taken USA by storm and Natalie Portman supposedly loves it so much, she claims to eat her weight of hummus everyday while trying to lose weight for her role is Black Swan! This tasty dip is rich and creamy while being super healthy. How fantastic is that? Hummus is recommended even for diabetics and during pregnancy and even as a weaning food for babies. This is also a staple nutrient source for vegans and vegetarians. It is also gluten free and allergen free (if you skip the tahini and greek yoghurt).

Now making hummus is super easy and cheap. It can be done in under 5 minutes and And the basic hummus is such a versatile product. It is tasty by itself but you can also add in other stuff to make it interesting like roasted peppers, peanut butter, paprika, cumin, Greek yoghurt, cut tomatoes, parsley, etc.

In Singapore, hummus is only sold at deli corners of premium supermarkets like Jasons and Market Place and some Cold Storage or at specialty and premium food stores. Not easy to find and not something we come across often. It gives the impression that this is pretty expensive and elusive stuff like caviar or pate. But it really is not.

Hummus is made mainly of chickpeas or garbanzo beans. Now how expensive is that? And it is blended with olive oil, garlic, lemon juice, salt and usually tahini, a sesame paste (which can be expensive, but this ingredient is optional). I did not add it in as I did not want to introduce yet another jar into my overcrowded pantry.

Simply blitz the ingredients together and you are done! This creamy, delicious and healthy dip is not only simple to prepare and versatile, it is also big in the health department. No wonder Natalie Portman has no qualms about eating so much of it. Here are some of the benefits and nutritional facts of hummus.

1.High in proteins

This is a big plus for vegetarians especially who are sick of chewing beans and tofu. Because it is mainly made of Chickpeas it is rich in proteins, which is great for your muscle, skin, blood and bones. This is a staple for vegetarians and vegans and rightfully so as it is also rich in minerals like iron which a vegan diet usually lacks.

2. High in fibre

Yup, hummus helps clear your bowels with the high fibre and helps prevent colon cancer.

3. Good for the heart

Hummus is high in omega-3 fatty acids plus it has isoflavones which are antioxidants to help reduce cholesterol. But having said that, store bought hummus may be high in salt. So it is still better to make your own whereby you have control on salt content and type and quality of olive oil used. As no cooking is involved, you can use good extra virgin olive oil for this.

4. Helps weight loss

Hummus makes for a healthy snack yet tastes rich as compared to your cheese dips thus it can curb most cravings for fatty, rich foods. It is quite low in fats (especially if you skip the tahini, but tahini is also rich in just monounsaturated fats which is healthy) and high in fibre and protein, and does not lead to any sugar crashes like how many common rich snacks do. And you are filling yourself with wholesome natural foods that is rich, creamy and delicious. One of my laziest and easiest way to eat it is as a dip for carrot and cucumber sticks. Filling, refreshing and super yummy. I will lick the plate clean. Anything consumed in excess will lead to weight gain.

5. High in minerals

It is rich in potassium, calcium, magnesium, iron and zinc. So you can imagine it is great for your anemic and those suffering from osteoporosis. Magnesium is an essential regulator of minerals in our body and is great for fighting off fatigue, whilst zinc is great for growth and healing. So you can imagine how healthy this simple and humble hummus is.

6. Complex carbohydrates

This means it will take longer to digest and break down thus is a great sugar level regulator for diabetics. American diabetes association also recommends the use of hummus as a part of diabetes meal plan. Furthermore, it’s rich texture helps to curb their cravings for other unhealthy rich foods.

There are many ways to eat humus. It is most commonly used as a dip for flat breads. Since it is a dip, it can also be used to dip vegetable sticks. Or chips. You can also spread it on bread, toast, bagel, burgers. Can even be used in deviled eggs, pasta, with mashed potato… etc. The possibilities are quite varied! Experiment and explore! I served it with flat garlic bread which is essentially the same as my pizza dough recipe.

healthy and tasty hummus recipe with flat bread

Note on recipe: Using dried chickpeas will be healthier as it is supposed to be lower GI and well, fresher. But my recipe below uses canned chickpeas as it is fast and easier. If you prefer using dried chickpeas, simply soak the dried peas in hot water overnight. Then cook with some salt till soft in a slow or pressure cooker. Drain and cool before blending.

I usually make 800g of chick peas and store it in a clean container in the fridge for few weeks. Honestly, I have not stored it longer than 1.5 weeks as it is consumed by then…. This is a great basic recipe and you can vary it each time you eat it. Sweet paprika today, or spicy paprika tomorrow, roasted peppers for a wrap, minced olives to add a punch, diced tomatoes for a fresher, tangy taste, sesame or flax seeds for a slightly nuttier flavour, coriander for freshness, etc…. Whatever you feel like adding for a different flavour each time you eat. So I am not stuck with 1 tub of 1 flavour only.

Eating healthy need not be boring or yucky food. As a friend commented after a meal at my place, she has not eaten healthily for a long time and she is not aware that eating healthy can be so yummy. Take small steps. Eat healthy at least once meal a day, and breakfast is an easy way to start. Read our blog on more healthy and tasty breakfast recipes under 5 minutes for more ideas.

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Steps

1
Done
1m

Drain the chickpeas and Rinse

Drain the chick peas and rinse it in cold water.

2
Done
5m

Add olive oil, lemon juice, garlic, yoghurt, cumin and paprika and blend

In a blender, add in chickpeas, olive oil, lemon juice, garlic, cumin and paprika. Blend till smooth. Feel free to add a little more olive oil and yoghurt if you want a lighter texture.

3
Done
1m

Serve or store

Garnish with a few chickpeas, dusting of paprika and drizzle of olive oil, some chopped coriander and serve.
Or simply store in a clean airtight container and place in fridge. It should keep fresh for at least 2 weeks. Add any variety of toppings each time you serve it. Be it chopped tomatoes or some sesame oil.

BluRain

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