August 19, 2021, 6:48 pm | Read time: 2 minutes
Hummus is an oriental specialty. The exact origin of the popular chickpea puree is a long-standing debate between Arabs and Israelis. However, they likely reconcile over a shared hummus “scoop.” FITBOOK reveals what makes this delicacy so healthy and provides a simple yet perfect hummus recipe.
Effects of Chickpeas on the Body
The main ingredient in hummus is healthy chickpeas. They are rich in protein and fiber, which is great for digestion and maintaining a slim figure—chickpeas keep you full for a long time. They also provide large amounts of minerals and trace elements such as magnesium, iron, calcium, zinc, folic acid, and vitamins A, B6, C, E, and K. For fitness enthusiasts: 100 grams of chickpeas contain an impressive 20 grams of plant-based protein.
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The Perfect Protein Source
Vegetarians and vegans can meet their protein needs, which are often lacking in a diet without animal protein sources. But everyone else can also enjoy hummus: It pairs perfectly with pita bread and as a side dip for fried eggs, meat, or fish dishes, and more.
Attention
Never eat raw chickpeas! They contain an indigestible toxin (called phasin) that only dissipates through cooking. Chickpeas are available dried, which must be soaked in water overnight and then cooked for two hours—we used pre-cooked and water-packed ones from a jar.
Hummus Recipe for 3 People
Ingredients for Simple and Traditional Hummus
• 1 jar of chickpeas (with the water!)
• 1-2 cloves of garlic
• 2 tablespoons tahini (sesame paste)
• 1/4 teaspoon cumin
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt, pepper
Preparation
The easiest way is with a blender, but a tall container and an immersion blender will also work. Place the chickpeas (including the water!) in a tall container. Roughly chop the garlic and add it, along with the tahini, spices, and lemon juice. Blend everything well until it becomes a very creamy puree.
Hummus tastes best when chilled in the refrigerator for half an hour after mixing. Then stir in the two tablespoons of olive oil, season again if necessary, and enjoy! Use freshly baked pita bread as “utensils,” tearing it into pieces to scoop up the paste.
Enjoy your meal!
Hummus is, of course, just one of many Israeli recipes you should definitely try. The colleagues at TRAVELBOOK have compiled 5 more. Have fun recreating them!
Nutritional Values per Hummus Serving
A serving of hummus contains about 208 calories, 17 grams of carbohydrates, 11 grams of fat, and 9 grams of protein.