Hummus, a dip made from chickpeas, is a staple of Middle Eastern cuisine. It is a healthy and delicious snack that is perfect for parties or as a quick snack. Hummus is also a great source of protein and fiber, making it a perfect addition to any diet. In this article, we will show you how to make a healthy hummus recipe that is easy to make and full of flavor.
Ingredients
To make this healthy hummus recipe, you will need the following ingredients: - 1 can chickpeas, drained and rinsed - 1/4 cup tahini - 1/4 cup lemon juice - 2 cloves garlic, minced - 1/4 teaspoon cumin - 1/4 teaspoon paprika - Salt and pepper, to taste - 2 tablespoons olive oil - Water, as needed
Chickpeas
Chickpeas are the main ingredient in hummus, and they are a great source of fiber and protein. They also contain vitamins and minerals such as iron, magnesium, and folate. Chickpeas are a versatile legume that can be used in a variety of recipes, from salads to stews.
Tahini
Tahini is a paste made from ground sesame seeds, and it is a key ingredient in hummus. Tahini is a great source of healthy fats, protein, and minerals such as calcium and iron. It adds a nutty flavor and creamy texture to hummus.
Lemon Juice
Lemon juice adds a bright and tangy flavor to hummus. It is also a great source of vitamin C, which helps with iron absorption and supports the immune system.
Garlic
Garlic adds a pungent and savory flavor to hummus. It is also a natural antibiotic and has health benefits such as reducing inflammation and lowering cholesterol.
Cumin
Cumin is a spice that adds a warm and earthy flavor to hummus. It is also a good source of iron, which is essential for healthy blood cells.
Paprika
Paprika adds a smoky and slightly sweet flavor to hummus. It is also a good source of antioxidants, which can help protect the body from free radicals.
Olive Oil
Olive oil is added to hummus for its smooth texture and healthy fats. It is a great source of monounsaturated fats, which can help lower cholesterol and reduce the risk of heart disease.
Instructions
To make this healthy hummus recipe, follow these instructions: 1. Drain and rinse the chickpeas in a colander. 2. In a food processor, combine the chickpeas, tahini, lemon juice, garlic, cumin, paprika, salt, and pepper. 3. Process the mixture until smooth, scraping down the sides as needed. 4. With the food processor running, slowly add the olive oil and enough water to achieve a smooth and creamy texture. 5. Taste and adjust the seasoning as needed. 6. Transfer the hummus to a bowl and drizzle with olive oil and sprinkle with paprika. 7. Serve with vegetables, pita bread, or crackers.
Nutrition
This healthy hummus recipe makes approximately 8 servings. Each serving contains: - Calories: 143 - Fat: 10g - Carbohydrates: 11g - Fiber: 3g - Protein: 4g Hummus is a nutritious snack that is perfect for anyone looking for a healthy and delicious dip. It is a great source of protein, fiber, and healthy fats. This easy hummus recipe is perfect for parties or as a quick snack. Try it today and enjoy the delicious and healthy flavors of hummus.
