Hummus Cuts Cancer Risk By 50%, 10 Creative Ways To Make It With Only 5 Ingredients

Since the main component of hummus is peas, this cold appetizer is rich in vegetable protein, fiber, iron, manganese, tryptophan, group B vitamins and unsaturated fats. As a bonus, you will receive prophylaxis for gastrointestinal problems, lower cholesterol levels and a beneficial effect on metabolism.

 

 

In order to make the hummus creamy consistency, soak the chickpeas for the night (preferably 10-14 hours). Dry chickpeas will be cooked much longer and as a result will not turn out so soft and gentle, but if you do not have time to tinker with soaking, you can do without it, just need to add more liquid left after cooking peas.

 

The chickpea is cooked for about two hours, the salt is added at the very end. As a result, peas should turn out so soft that it can be easily crushed with a finger into the paste. Decoction, left after cooking chickpeas, need to be merged into a separate bowl.

 

Preparation of humus paste

 

Ingredients:

 

2 tablespoons sesame;

1/2 teaspoon of sesame oil;

1/4 teaspoon of salt;

1/4 cup warm water.

Preparation. Grind the sesame seeds in a coffee grinder to the state of powder, add salt and sesame oil, stir well and add water, stirring the mixture well.

 

General recommendations for cooking hummus

 

Usually hummus is prepared very simply and quickly. To do this, all the ingredients are added to the blender and ground until the desired consistency is obtained. In the process of grinding in the paste periodically pour the decoction, left after cooking the chickpeas. Its amount depends on how much thick or liquid paste you want to get.

 

Recipe number 1, classic

 

Ingredients:

 

1 cup of boiled chickpeas;

1/3 cup tahini paste;

2 tablespoons of olive oil;

2 tablespoons lemon juice;

1 clove of garlic.

 

Recipe No. 2, Greek

 

Ingredients:

 

1 cup of boiled chickpeas;

1/2 cup chopped feta cheese;

1 cup of lettuce spinach leaves;

2 tablespoons lemon juice;

1/8 teaspoon ground cinnamon.

 

Recipe number 3, south-west

 

Ingredients:

 

1 cup boiled or canned black beans;

1 hot pepper;

2 tablespoons lime juice;

1/4 cup crushed fresh cilantro;

1 teaspoon chopped cumin.

 

Recipe # 4, pesto

 

Ingredients:

 

1 cup of boiled chickpeas;

1/3 cup tahini paste;

2 tablespoons pesto paste;

2 tablespoons lemon juice;

1 tablespoon grated parmesan.

 

Recipe number 5, Greek with herbs

 

Ingredients:

 

1 cup of boiled chickpeas;

1/2 cup basil leaves;

1/2 cup of parsley leaves;

1/4 cup of fresh tarragon;

2 tablespoons of olive oil.

 

Recipe number 6, Guaco-hummus

 

Ingredients:

 

1 cup of boiled chickpeas;

1 refined avocado;

1 hot pepper;

1/4 cup of parsley;

2 tablespoons lime juice.

 

Recipe No. 7, Italian

 

Ingredients:

 

1 cup of boiled chickpeas;

1/4 cup dried tomatoes;

2 tablespoons of olive oil;

2 tablespoons lemon juice;

1 teaspoon of dry oregano.

Sun-dried tomatoes must be pre-soaked in boiling water to make them soft.

 

Recipe No. 8, with tapenade

 

Ingredients:

 

1 cup of boiled chickpeas;

1/3 cup olives;

1 baked sweet pepper;

2 tablespoons lemon juice;

1/4 cup of parsley.

 

Recipe number 9

 

Ingredients:

 

1 cup of boiled chickpeas;

1/3 cup of Greek yogurt;

1 teaspoon dried parsley;

1/2 teaspoon garlic salt;

1 teaspoon of dried dill.

 

Recipe number 10, peeled edamame beans;

 

Ingredients:

 

1 ¾ cup prepared and peeled edamame beans;

1/3 cup tahini paste;

2 tablespoons of olive oil;

2 tablespoons lemon juice;

1 clove of garlic.

Hummus is excellent as a snack along with pita bread and vegetables (fresh cucumbers, tomatoes, sweet peppers, carrots and celery stalks).

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