Chickpeas, sometimes known as garbanzo beans, are a good source of protein, carbohydrates, and fiber. They are a great addition to soups, throwing it in a bean salad, mashing them to make some falafel — or like the title of this post, make hummus!
A notable residence of the legumes family, it contains several key vitamins and minerals and high in fiber just like beans, peas, and lentils. Chickpeas are featured extensively in the Mediterranean diet and Middle-Eastern food. I can see why other than its many possible uses, it has been associated with a number of possible health benefits such as diabetes, bone health, blood pressure, heart health, cancer, cholesterol, inflammation, digestion and regularity, weight management and satiety, and last but not least, irritable bowel syndromes.
FUN FACT: The most common type of chickpea comes in round and beige, but you can also get them in black, green, and red! (The colours don’t really have any nutritional differences)
HUMMUS is a Levantine dip or spread made from cooked, mashed chickpeas then blended with tahini, olive oil, lemon juice, salt, and garlic. When eaten in moderation, hummus is a healthy dip that you can eat with toasted pita, crackers, or a spread on toast! The moderation part is crucial because it allows you to enjoy the benefits of hummus (high in fiber, antioxidants, protein, etc.) without overdoing it on the calories and fat. This recipe was adapted from the “Eat-Clean Diet” cookbook.
PREP LIST TIME: 10 – 15 minutes (Serves as many)
- 4 garlic cloves
- 2 cups / 480ml canned chickpeas (rinsed and well drained)
- 1 tsp sea salt
- 1/3 cup tahini
- Juice of 2 lemons
- 1 tbsp olive oil
Shall We Begin?
- Place all ingredients in a food processor.
- Pulse for a few minutes until well combined but still coarse. You can puree it completely if you’d like, or leave it coarse for the extra bite.
- Adjust seasonings. Add more lemon juice if needed for acidity.
- Transfer to a serving bowl and serve or cover with plastic wrap. It can keep well in the fridge. Serve alongside toasted pita or crackers.
- Eat Strong. Feel Good. Live Happily