Do You Know The Benefits Of Hummus? Here's How You Can Make It

A Middle Eastern spread, dip, or savoury dish known as hummus—also written hommus or houmous—is made with cooked, mashed chickpeas combined with tahini, lemon juice, and garlic. In the Middle East, olive oil, a few whole chickpeas, parsley, and paprika are common garnishes. It is typically consumed with pita bread as a dip in Middle Eastern cuisine.  The exact place or date of the invention of hummus cannot be pinpointed, despite the existence of numerous competing ideas and origin claims in various regions of the Middle East. In Egypt and the Levant, its essential components—chickpeas, sesame, lemon, and garlic—have been blended and consumed for generations. The puréed chickpeas eaten cold with tahini do not appear in records before the Abbasid period in Egypt and the Levant, despite the fact that regional populations used chickpeas widely and frequently cooked them in stews and other hot foods. Recipe books published in Cairo in the 13th century contain the first known written instructions for a dish approximating hummus bi tahina.

In Israel, hummus is a typical addition to meals. It's produced with components that, in accordance with Kashrut (Jewish dietary regulations), can go with meals that contain both dairy and meat. Jewish people who resided in the Middle East and Northern Africa have traditionally included recipes with chickpeas in their cooking. The numerous Mizrahi Jews who immigrated to these nations introduced their own distinctive versions, such as hummus made by Iraqi Jews with fried eggplant and scrambled eggs.

Beneficial for gut health

Hummus is a naturally high-fibre food that is made from chickpeas (also known as garbanzo beans). Studies show that the type of fibre found in chickpeas has a favourable impact on intestinal health by increasing the population of helpful bacteria in the gut.

Controls blood sugar levels

Like chickpeas, beans and pulses are high in protein, resistant starch, and fibre, all of which slow down how quickly we digest them. They release their energy more slowly and have a low glycaemic index (GI), according to this. Increasing your intake of these low-GI meals stabilises blood sugar levels and may aid with blood sugar control.

Anti-inflammatory 

The traditional components used to make hummus, such as chickpeas, sesame seeds, and olive oil, have advantageous qualities, including being anti-inflammatory. In fact, it is said that virgin olive oil has an anti-inflammatory effect similar to ibuprofen.

Improves heart health

Chickpeas, which are high in fibre, are also found in hummus, along with heart-healthy mono-unsaturated fats from sesame seeds and olive oil. Studies suggest that mono-unsaturated fats, particularly olive oil, may lower the risk of cardiovascular disease whereas diets high in legumes, such as chickpeas, may help lower low-density lipoprotein (LDL) cholesterol levels.

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Ingredients

• 1 15-ounce can chickpeas, rinsed
• 1 clove garlic
• ¼ cup olive oil, plus more for serving
• 2 tablespoons fresh lemon juice
• 2 tablespoons tahini (sesame seed paste; optional)
• 1 teaspoon ground cumin
• kosher salt
• ¼ teaspoon paprika

Method

• Blend the chickpeas and garlic with olive oil, lemon juice, cumin, tahini (if using), and 1/4 teaspoon salt in a food processor until they are creamy and smooth. To get the appropriate consistency, add 1-2 teaspoons of water.
• Put in a bowl. Before serving, drizzle with olive oil and top with paprika.