Have you ever tasted hummus? This dish straight from the Middle East is a must in Mediterranean cuisine! Made from chickpeas, some studies consider hummus an effective superfood for treating depression. But what is it? What are its positive and negative effects on health? Discover the answers to these questions and all the secrets of this culinary preparation in this article!
Table of Contents
Composition And Original Recipe Of Hummus
Hummus is a Middle Eastern dish. Composed mainly of chickpeas and tahini (sesame puree), hummus contains other ingredients: olive oil, cumin (sometimes), garlic, and lemon juice. These are the essential ingredients, but depending on the country, the recipe can change. Here is the preparation :
- After being cooked and mashed, the chickpeas are mixed with the tahini.
- Season the puree obtained with crushed garlic, lemon juice, and salt.
- Hummus is presented with olive oil, and cumin powder can be added on top. Parsley or diced tomatoes can also be added as decoration.
The Nutritional Properties Of This Dish: What Are They?
You thought this dish was poor from a nutritional point of view? Think again! Here are its values for 100 grams:
- Calories: 166 calories
- Lipids: 10 g
- Sodium: 379 mg
- Potassium: 228mg
- Carbohydrates: 14g
- Protein: 8g
- Calcium: 38mg
- Iron: 2.4 mg
- Magnesium: 71mg
- 0.2 mg of vitamin B6 is also contained in this preparation
Also Read: Lack Of Protein In The Meatless Diet: Find Out Why It’s A Myth
The Health Benefits Of Hummus
A 2007 Tel Aviv University (Israel) study states hummus is a natural antidepressant. In particular, it would offer a feeling of well-being thanks to the secretion of serotonin, a neurotransmitter. It would also promote sleep. Because of its composition and its high content of chickpeas, hummus is very rich in protein, and as you know, protein is good for athletes!
This dish is, therefore, part of the diet of people who practice sports because it provides them with energy. This dish also provides a feeling of satiety, thus reducing the desire to eat. So if you are on a diet, hummus should not be banned! This dish’s lemon and olive oil are rich in antioxidants and can be easily digested. Another benefit of this oriental dish is that the fibers contained in the chickpeas promote intestinal transit and eliminate harmful toxins in the body. Finally, because of its nutritional richness, hummus is a complete dish suitable for the whole family!
Does Hummus Have Any Contraindications?
Because of its chickpea composition, hummus may not be suitable for some intestines. Indeed, for some people, chickpeas can cause gas, bloating, and intestinal irritation.
Hummus Recipes
Broccoli And Quinoa Wrap
For six wraps, you need:
For the dough:
- 300 g of wheat flour
- 60 ml of olive oil
- 120ml of water
- Two pinches of salt
For garnish:
- One broccoli
- 2 cups of quinoa
- Hummus (to prepare it, the ingredients are: 300 g of cooked chickpeas, two tablespoons of tahini, a tablespoon of cumin, the juice of half a lemon, two cloves of garlic, and salt).
- Flat-leaf parsley
- Green salad
- Coriander
Preparation
Start by preparing the dough: mix the flour, salt and dig a well in the center. Add water, olive oil, and mix. Form a ball and let it rest for 30 minutes under a tea towel. Meanwhile, cook the broccoli and quinoa in boiling water (do not let the latter overcook, but remove it from the heat when the seed bursts). The broccoli should be crunchy.
Mix the hummus ingredients except the olive oil, which you will add as you go to get a good consistency. When your dough has rested, divide it into six parts and roll each out with a rolling pin. Once the desired size has been obtained, cook them in a hot, fat-free pan for one minute. Once cooked, spread the hummus leaving 5 cm “empty” at the top. Add quinoa, finely cut broccoli and lettuce, coriander, and parsley. Roll well and serve with lemon.
Salad With Vegetables And Red Lentils
The ingredients are :
- One yellow and one green zucchini
- Two carrots
- 15 cherry tomatoes
- 70 g of coral lentils
- One lemon
- 110 g of hummus
- 20 g of honey
- A teaspoon of olive oil
- Salt, pepper, and coriander
Preparation
Preheat your oven to 210°C and boil a large volume of salted water. Prepare the vegetables: wash them, peel them, and cut the courgettes into thin strips; grate the carrots and cut the tomatoes in half. For the lemon, squeeze it. Then mix the honey, lemon juice, and olive oil. Line a baking sheet with parchment paper and arrange half of the vegetables. Sprinkle with the honey-based mixture, salt, and pepper, and put in the oven for 10 to 15 minutes. Rinse the red lentils and cook them in salted water for around 9 minutes. Arrange the hummus, lentils, and cooked and raw vegetables in a verrine or other. Sprinkle with cilantro and serve.
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