Healthy Recipes, Gluten Free, Snack recipes

The Homemade Hummus recipe with its nutritional benefits

Hummus is a famous dip from Middle Eastern cuisine. Also, when it comes to dips and sauces it is one of my favorites.

So is Hummus healthy?

Well, that depends on a couple of factors. One, is it store-bought? If it comes in a container (processed food) it is going to have a lot of sodium and other preservatives. Two, if it is homemade -the proportion of ingredients used.

Nutritionally speaking, Hummus is a great dip made from chickpeas, tahini or sesame seeds and olive oil. It has healthy fat, a good amount of fibre and protein, it’s a good source of vitamins like vitamins A, B1, B3, B6 and minerals like calcium, zinc, magnesium, etc. Overall it is a healthy snack for fitness freaks, kids, youngsters, pregnant women, and even those with diabetes. Of course, one needs to consume it in moderation and it should be avoided in certain health conditions.

Here’s how you can easily make this awesome dip at home:

Hummus made from chickpeas
                                     Hummus
Ingredients:
  • Chickpeas-1 cup soaked and boiled, strained
  • Sesame seeds-2 tbsp or Tahini paste-1 tsp
  • Olive oil-1-2 tbsp
  • Lime juice-2 tbsp
  • Cumin powder-1 tsp
  • Garlic- 1-2 cloves
  • Salt
Procedure
  • Put all the ingredients i.e. boiled chickpeas, garlic, lime juice, sesame or tahini, cumin, and salt into the mixer.
  • Blend all the ingredients using a little amount of water.
  • Finally, add Olive oil and grind it a little more.
  • Add in some paprika or chili flakes if you like it spicy.
  • Serve it with falafel/ sautéed veggies/ roti/ paratha etc.

Hummus

The Dip from the Middle East
Prep Time20 minutes
Total Time20 minutes
Course: Dip
Cuisine: Mediterranean
Keyword: Dips, gluten free
Author: Aditi Prabhu

Equipment

  • Mixer/ Food Processor

Ingredients

  • 1 cup Chickpeas Boiled/Canned
  • 2 tbsp Sesame seeds Instead of Tahini paste-1 tsp
  • 1-2 tbsp Olive oil Can use rice bran oil/sesame oil
  • 2 tbsp Lime juice
  • 1 tsp Cumin powder
  • 1-2 cloves Garlic Use more of less as per choice
  • 1/2-1 tsp Salt

Instructions

  • Put all the ingredients i.e. boiled chickpeas, garlic, lime juice, sesame or tahini, cumin, and salt into the mixer.
  • Blend all the ingredients together using the little amount of water.
  • Finally, add in Olive oil and grind it a little more.
  • Add in some paprika or chili flakes if you like it spicy.
  • Serve it with falafel/ sautéed veggies/ roti/ paratha etc.

Notes

  • Instead of using regular water to blenderise, use the water in which the chickpeas where boiled. 
  • To make it more chunkier, blenderise it less. 
  • To make it more creamy, increase the tahini paste or oil.

Author: Aditi Prabhu

Nutritionist

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