Hummus - Healthy from the chickpea


Hummus is an oriental paste made from pureed chickpeas, some spices and tahini, a sesame musé. Hummus is an established dish, especially in the Turkish and Arabian areas, which is hard to imagine there.

Hummus is also gaining in popularity as a spread or snack in Germany. That's why Hummus is already available in many stores. But making hummus yourself is particularly fast, so that the healthy and delicious paste is ready to eat after just five minutes of preparation.

The origin of Hummus

Hummus comes from the Middle East and is an integral part of the food culture there. The chickpea nut has been consumed in the Turkish and Arabic regions for centuries and is even on the daily menu there. For a long time Hummus was available in Germany only in Turkish shops. Meanwhile, there are hummus in some supermarkets to buy.

The chickpea originally comes from the Asian-Turkish region. From her area of ​​origin, she was finally brought to India and the Mediterranean. Today, India is one of the largest chickpea growing areas due to the ideal climate for legume growth.

There are two varieties of chickpeas altogether. The slightly larger chickpea is yellowish-beige and is grown in the Mediterranean. The Indian variety is smaller and wrinkled. It has a brown color.

Nutrition facts of hummus

Hummus not only scores with its taste, but also contains many healthy nutrients such as folic acid or vitamin C. The hummus contains the following vitamins:

  • Folic acid or vitamin B6 is involved in the duplication of DNA and cell division, especially of nerve cells.
  • Vitamin B1 plays an important role in carbohydrate metabolism and is essential for the functioning of the nervous system.
  • Vitamin B2 ensures healthy skin, hair and fingernails.
  • vitamin C is involved in building up collagen, bones, connective tissue, gums and teeth. It protects against free radicals and is also involved in metabolic processes, strengthens the immune system and helps with the absorption of iron.

In addition, the Mus is rich in the minerals magnesium, zinc and iron. This makes the food especially suitable for vegetarians and vegans. Since they are easily deficient in iron because of their lack of meat, Hummus with its high iron content provides an ideal replacement.

Chickpeas contain 20% protein. Of these, the vital amino acids threonine and lysine together account for the most part. Both amino acids have many functions in our organism. So they serve as building blocks for enzymes and hormones. Lysine is important for bones, tendons, muscles and the stability of collagen. Threonine is involved in the construction of collagen and an important building block for antibodies.

In addition, hummus is rich in fiber. These are decomposed in the colon by bacteria to fatty acids and absorb water. As a result, fiber slows down digestion. Carbohydrates are then absorbed more slowly and less converted to fat. This has a positive effect on the metabolism. Fiber protects against constipation, diabetes mellitus, obesity, cardiovascular disease, colon cancer and hemorrhoids.

Chickpeas: You should be aware of that

Chickpeas contain phytic acid, which is known to bind proteins, iron and magnesium in a complex. As a result, the substances are no longer available to the body because they can not be absorbed as a complex. Vitamin C is able to split the complex so that the protein and minerals are available again. As a result, lemon juice in hummus is very important as a source of vitamin C and for cleaving the complexes.

If you are preparing hummus from dried chickpeas, it is important that you let the chickpeas swell for at least twelve hours and then cook for an hour in fresh water. Chickpeas contain the toxin phasin, which first decomposes and becomes harmless if the legumes are heated for a sufficient length of time. Consuming raw or insufficiently cooked or swollen chickpeas leads to poisoning. It clots the blood and there are gastrointestinal complaints up to gastrointestinal bleeding on. Typical symptoms include nausea, vomiting and diarrhea.

The recipe: Hummus prepared lightly

You only need a few ingredients for a good hummus. Here are the ingredients for 4 people:

  • 350 grams of chickpeas
  • 3 cloves of garlic
  • Lemon juice of 2 lemons
  • 4 tablespoons olive oil
  • 100 to 150 grams of Tahini paste

The basic substance for hummus are chickpeas. Dried chickpeas should be allowed to soak in sufficient water for twelve hours overnight before further processing and then boil gently in fresh water for one hour. For a quicker preparation, you can use canned chickpeas. These are already ready to eat.

In the next step, add lemon juice or grated, garlic and olive oil to the cooked chickpeas and puree everything together. At the end you should add to the puree Tahini, a paste of roasted and ground sesame seeds, to get the characteristic nutty taste of hummus.

Depending on the recipe, the calorie content per 100 grams varies between 170 and 360 kilocalories.

Hummus Variations

Hummus is usually served cold and enjoys great popularity as a spread or as a dip to vegetables. You can also add hummus to salads or as a dip to larger dishes such as meat dishes. In the oriental area, hummus is eaten together with flatbread or falafel. A special culinary delight is hummus with roasted flatbread.

You can choose to season hummus with additional spices such as cumin, salt and pepper and garnish the mush with paprika, parsley, black olives and olive oil. Finished with yoghurt, Hummus gets a creamy texture.




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