Hummus - Delicious and Healthy Recipe

Hummus is a delicious and healthy dip (or spread!) that can be enjoyed on its own with vegetables to dip, topped on a salad, or even as part of a sandwich!

The Recipe

• 2 cups cooked chickpeas

• 2 tbsp tahini paste (adds the signature hummus flavour!)

• 1 1/2 tbsp olive oil

• Juice from ⅓ of a lemon or to taste

• Splash of water until it blends nicely

• 1/2 tsp garlic powder

• 1/4 tsp black pepper

• Salt to taste > can get less salty while in the fridge for afew days. I generally use only a pinch.

Steps

1. Whirl everything in a blender until smooth

2. Add in the olive oil as it blends to give the hummus smoothness

3. Add water if too thick or not blending well

4. Enjoy!

Nutrition

The basis of hummus is chickpeas which have many health benefits. Chickpeas are high in protein, unsaturated fats (the good fats) and packed with fibre for digestive health! Chickpeas are also great sources of vitamins and minerals such as folate, iron and phosphorus.

Hummus is loaded with plant based protein, great for a vegan or vegetarian diet and contains antioxidants that can help with inflammation. Hummus also has a low glycemic index, and won't raise your blood sugar quickly.

A diet rich in chickpeas (and other legumes) may help prevent heart disease due to their fibre and unsaturated fat content which helps regulate blood lipid levels. For a more sciency explanation, the legume’s plant sterols help reduce heart disease risk by mimicking human cholesterol and disrupting normal cholesterol reabsorption.

Sources

https://www.healthline.com/nutrition/is-hummus-healthy#TOC_TITLE_HDR_9

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