Spice Up Your Foods With These Healthy Hummus Variations

The word “hummus” is literally the direct translation of the
Arab word for chickpeas. It’s believed that hummus goes back hundreds of years
ago, with the earliest confirmed source dating back to 13th-century cookbooks.[i]
Many countries claim to have created hummus, but the exact origin has been
lost. Today, nations such as Turkey, Lebanon, Syria and Egypt enjoy hummus as
an important part of their cuisine and diet.[ii]

 

If you haven’t tried hummus yet, it’s a great way to get
more flavor from your other foods. Furthermore, it’s a gluten-free dish,[iii]
which can help you avoid the health risks associated with eating grains. I
recommend trying out the classic recipe first, then you can proceed with the
other variations mentioned below. I’ve also added a section on how you can use
hummus in different ways to maximize its benefits.

 

Classic Hummus
Ingredients:

 

·        
2 cups of chickpeas

·        
2 tablespoons of olive oil

·        
1/2 teaspoon of salt

·        
1 garlic clove

·        
1 tablespoon of tahini

·        
1 to 2 tablespoons of pure, filtered water

 

Procedure:

 

1.      
Combine all ingredients in a food processor or
blender and pulse until the mixture starts to become smooth.

2.      
With the motor running, slowly pour the olive
oil into the hummus. Add the salt and pepper and blend until smooth for about one
to two minutes.

 

Tip: If the
hummus is too thick for your liking, add 1 tablespoon of water at a time until
it’s the right consistency.

 

Below are other variations, and the procedure is just the
same as above.

 

Spicy Green Hummus
Ingredients:

 

·        
2 cups of chickpeas

·        
2 tablespoons of olive oil

·        
1/2 teaspoon of salt

·        
2 garlic cloves

·        
1 tablespoon of tahini

·        
1 tablespoon of pure, filtered water

·        
1/4 cup of parsley

·        
3 green onions

·        
2 jalapeno peppers

·        
1/4 cup of fresh lime juice

 

Turmeric Hummus
Ingredients:

 

·        
2 cups of chickpeas

·        
2 tablespoon of olive oil

·        
1 teaspoon of salt

·        
1 garlic clove

·        
1 tablespoon of tahini

·        
1 tablespoon of water

·        
1/4 cup of fresh lemon juice

·        
1 tablespoon of turmeric
powder

·        
2 teaspoons of ginger powder

·        
1 teaspoon of ground black pepper

 

 

Chickpeas and Tahini: The Foundations of Hummus

 

Chickpeas, also known as garbanzo beans, are a type of
legume with origins in the Mediterranean and Middle East. As with other
legumes, chickpeas are a nutrition powerhouse. Here are a few notable health
benefits associated with eating them:

 

·        
Bone
health:
Chickpeas are rich in iron, vitamin K, phosphate, calcium,
magnesium, zinc and manganese, which all help promote bone health.[iv]

·        
Cholesterol:
In a study published in the Annals of Nutrition & Metabolism, researchers
noted that adding chickpeas to your diet may help reduce LDL (bad) cholesterol
levels in your system.[v]

·        
Fiber:
Chickpeas contain beneficial levels of dietary fiber, which can help promote a
healthy digestive tract by facilitating the regular elimination of stools. As a
result, the chances of developing common digestive issues such as constipation
may be reduced.[vi]

 

The other half of the equation in hummus is tahini, which is
essentially a paste made from olive oil and crushed sesame seeds. It is also
used to create other Middle Eastern dishes like baba ghanoush and halvah.[vii]
Tahini  can offer you the following
benefits:[viii]

 

·        
Rich in various minerals such as phosphorus,
lecithin, magnesium, potassium, calcium and iron.

·        
Contains methionine, an amino acid that may help
in liver detoxification.

·        
Has protein, which is helpful for your body’s
essential biological functions.

·        
May help manage inflammation thanks to its
copper content.[ix]

 

I suggest making your own tahini using unhulled sesame seeds
because the skin contains most of the nutrients.[x]
If you do not have the time or resources to make your own, I recommend
purchasing organic, unhulled tahini from a reputable source.

 

Mix Different Herbs and Spices to Experiment With the Flavor

 

The great thing about hummus is that you can add various herbs and spices
during the grinding process to modify its flavor. Furthermore, this method can
help improve the nutritional profile of your hummus. Here are some herbs and
spices you can add:

 

·        
Parsley
[TNAS1] : This
herb is rich in vitamin K, which can help promote bone strength and may lower
your risk of developing Alzheimer’s disease by limiting neuronal damage in the
brain.

·        
Jalapeno
peppers
[TNAS2] : These
peppers contain a compound called capsaicin, which may help with weight
management by increasing satiety. Capsaicin may also help lower your risk of
developing tumors by activating cell receptors in your intestinal lining.

·        
Ginger
[TNAS3] : This
rhizome has carminative properties that can help promote the release of
intestinal gas. It also functions as an intestinal spasmolytic, which can help
relax and soothe your intestinal tract.

·        
Turmeric
[TNAS4] : An
important component in the creation of curry, turmeric is particularly known
for its anti-inflammatory properties.

·        
Black
pepper
[TNAS5] : This
common spice contains potassium, a mineral essential in helping maintain heart
rate and blood pressure. It also contains zinc, which may help promote cell
growth.

 

How to Enjoy Hummus in Different Ways

 

Aside from being easy to modify, hummus can be paired with
various foods. All you need is a bit of imagination and creativity, and hummus
can be a regular part of your diet. Here are several ways on how you can enjoy this
dish:[xi]

 

·        
Mashed
potatoes:
Replace the sour cream with hummus for more flavor and fewer
calories.

·        
Deviled eggs:
Boil a few eggs, remove the yolks and stuff the whites with hummus to create a
tasty midday snack.

·        
Salad dressing: Make a
tasty salad dressing by mixing hummus, olive oil, lemon juice and paprika.

·        
Grilled
chicken:
Add more flavor to plain old grilled chicken by slathering it with
hummus and sprinkling crushed raw almonds on top. Make sure the almonds are not
pasteurized.[xii]

·        
Stuffed
peppers:
Fill up bell peppers with hummus to serve as a simple and healthy appetizer
to party guests.[xiii]

 

The ones I mentioned above are just some ways to use hummus
in different situations. Of course, you can also eat hummus on its own, but
adding it to your favorite foods can make the flavor more interesting.

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