For sure, each of you has heard about the benefits of hummus. This is a puree made from chickpeas, lemon, olive oil and other ingredients. It is based on Turkish pea chickpeas, which is used in many dishes of oriental cuisine. The product has outstanding nutritional properties. In this article we will analyze in detail how it is really so useful, whether it can be harmful.
Structure
The benefits of hummus can already be judged by its composition, which includes various ingredients. The exact information about its vitamin set is changing, but there is a list of trace elements and vitamins that are always present in it. The calorie content of this dish per 100 g varies from 160 to 300 kcal. As a rule, garlic, lemon juice, olive oil, and other components with useful qualities are added to hummus.
The benefit of hummus is determined by the fact that it always contains amino acids, trace elements, plant fiber, polyunsaturated acids, B vitamins, folic acid.
Vegetable oils add vitamins E and A, which are soluble in fats, and lemon contains vitamin C.
On average, 100 g of hummus contains:
- 110 mg of phosphorus;
- 242 mg of sodium;
- 173 mg potassium;
- 1.56 mg of iron;
- 29 mg of magnesium;
- 49 mg of calcium;
- 0.0024 mg selenium;
- 1.09 mg zinc;
- 0.57 mg manganese;
- 0.22 mg of copper.
Cooking methods
Guaranteed benefit from hummus is provided to you if you cook it correctly. You can immediately buy it in a store or make it at home. The final benefits and harms of hummus depend on the ingredients and their quantities that you decide to add to the dish. It is preferable to make the paste yourself, since in this case you can choose the best products and control their quantity.
When preparing mashed potatoes at home, you will definitely need to boil and chop Turkish peas. Additional ingredients you choose should be added while the chickpea paste is still hot.
Be prepared for the fact that this is a rather complicated process, and you can achieve the optimal combination of ingredients only after gaining the necessary experience.
Recipes
It is from a hummus recipe that the benefits and harms will depend directly. The classic cooking method contains the following ingredients:
- 100 g chickpeas;
- 100 ml of lemon juice;
- 5 g of cumin;
- 20 ml of olive oil;
- 5 g smoked paprika;
- 40 g of tahini.
Chickpeas should be soaked overnight in water. In the morning in the same water, set it to boil over low heat until it softens. This will take about two hours. Drain the liquid, leaving one glass in reserve.
Grind the chickpeas in a blender with olive oil to get a homogeneous mass. Add tahini, continue to grind until smooth. If desired, you can add liquid. In conclusion, sprinkle the dish with zira, paprika and stir gently.
And here is a quick recipe for homemade hummus from canned chickpeas. For this we need the following components:
- 400 g canned chickpeas;
- two tablespoons of tahini;
- two tablespoons of cumin;
- one clove of garlic;
- 50 ml of olive oil;
- half a lemon;
- salt and paprika to taste.
Having made a dish at home, you will receive undoubted benefit from hummus. Calorie content in this case will be 326 kcal.
Calcify the zira in a hot pan, and then crush in a mortar with one pinch of coarse salt. Crush the garlic with a knife. Drain all the liquid from the jar with canned chickpeas, and then mix it in a food processor with cumin, tahini, half lemon juice and garlic. Crash at maximum speed.
Gradually add oil to achieve the desired consistency. Ideally, hummus should easily spread on bread, like pasta, but not be too thin, like a soup.
Before the meal, add lemon juice and olive oil, decorate the dish, sprinkling it on top with paprika.
To make hummus with tahini, take:
- 110 g chickpeas;
- 150 g of tahini;
- two lemons;
- two cloves of garlic;
- four tablespoons of olive oil;
- olives, cayenne pepper, pickled chili pepper, pita and salt - to taste.
Drain the liquid from the soaked chickpeas, transfer it to a medium-sized pan, salt and add water. Bring to a boil, and then reduce the temperature to a minimum and cover.
Cook the dish on low heat for 1.5–2 hours. After this, drain the liquid, but keep it. Grind chickpeas in a blender with lemon juice, olive oil, aromatic garlic and 150 g of liquid in which peas were boiled. Add tahini paste gradually at this time. At the end, salt the dish and season with spicy cayenne pepper.
Benefit
The health benefits and harm of hummus are of interest to everyone who decides to master this dish, which is still exotic in our country. In the east, it is considered not only a familiar snack, but also a means of folk healers.
Hummus provides the body with vitamins and minerals. The combination of chickpeas with olive oil supplies the brain with the necessary trace elements for stable operation, supports heart health, helps to avoid early aging, lowers cholesterol.
Garlic and lemon included in this dish provide increased immunity, become sources of antioxidants, and help get rid of colds.
The benefits and harms of hummus for the body are largely determined by the properties of its main component - chickpea. This turkish pea is a source of dietary fiber. Some of them in the gastrointestinal tract become gel-like in consistency. Studies confirm that they help to eliminate cholesterol and bile from the body. Other dietary fiber does not dissolve, which improves intestinal motility.
Speaking about the benefits and dangers of hummus, you need to remember that this is a satisfying dish. If you eat it in the middle of the day, the amount of necessary food per day will significantly decrease. This is often used by those who seek to reduce their own weight. Therefore, it is important for them to know about the benefits and dangers of hummus for the figure. With the help of this dish, it is possible to diversify your diet with vegetarians, people who observe fasting. One of its main qualities is its high nutritional value and the absence of components of animal origin. That is why the benefits of hummus for women who monitor their weight are obvious.
Harm
There are negative consequences of eating this dish. Food made from Asian peas cause flatulence. Therefore, do not get involved in hummus if you have a penchant for this problem.
Since this is an extremely satisfying dish, you should not eat it regularly if you are inclined to be overweight. A very small amount of hummus is enough to feel full. On average, each tablespoon contains from 20 to 30 kcal.
Contraindications
Contraindications for the use of hummus is an allergy to its specific components. For example, a reaction may occur with lemon or chickpeas. Therefore, before using this dish, you need to make sure that you do not have personal intolerance to the individual components.
You also need to remember that delicious dishes from Turkish peas are contraindicated for thrombophlebitis, cholecystitis, serious circulatory disorders, inflammatory processes in the intestines and stomach.
Hummus for pregnant and lactating
We dwell separately on whether it is possible to eat hummus for lactating and pregnant women. Both those and others are allowed to eat it only in moderation. The beneficial properties of this dish can provide the body with nutrients and help restore strength.
The ban can be imposed only in case of individual intolerance to some components.
If you eat hummus while feeding a newborn, you do not need to add a lot of spicy and hot spices to it. Similar foods can affect the taste of breast milk.
Storage
After cooking, the dish can be left in the refrigerator for three days. It is believed that you should get it right before serving. If desired, the dish can be frozen, then its shelf life will increase to one month.
Hummus, which is sold in the store, contains preservatives. Therefore, it can persist for a longer time.
When choosing hummus, study the date and time of manufacture of the product, manufacturer, composition and conditions in which it is in the store.
If you undertook to cook this dish yourself, choose products of good quality. It is preferable to purchase the chickpea in a transparent package to immediately verify its integrity and the absence of pests. The taste of the dish can be greatly affected by the quality of olive oil.
In combination with other ingredients
Hummus is usually eaten as a snack. It goes well with sandwiches, fried and raw vegetables, chips, artichokes, olives, spinach, jalapenos, pita or pita bread.
If desired, add lemon juice, tahini, chopped seeds or pine nuts, parsley, grated cheese, dill, fried mushrooms, garlic, red pepper and cucumbers cut into small pieces, butter.
Often spicy and spicy seasonings are added to this dish. For example, paprika, ground dried ginger, marjoram, coriander, savory, hyssop, caraway seeds, sesame seeds, zaatar.
Hummus can be a really healthy and tasty product if cooked properly. A large number of healing substances in the composition helps to ensure that the body receives the missing substances.