When it comes to comfort foods, hummus is one of the foods that tops the list! It is tasty, healthy, economical, and most of all, easy to make. While there are many options for hummus in the market, it is best to try homemade hummus. This way, you would know what ingredients it has, and adjust the taste according to your preference. If you want to tantalize your taste buds and enjoy this dip with your dishes, try this easy hummus recipe you can prepare at home with ease.

What is hummus?

Hummus is a delicious and versatile dip that originated from the Middle East. It is primarily made of chickpeas, blended with tahini, lemon juice, olive oil, and some spices. It has a creamy texture and a nutty, nutty flavor that is commonly served as a sip with pita bread, crackers, or raw vegetables.

Nutritional content of hummus

While the nutritional content of hummus depends on the kind of hummus you buy and the ingredients used, a typical 100-gram serving includes the following as per the data by the study published in the journal Nutrients:

• 7.9 grams of protein
• 9.6 grams of fat
• 14.29 grams of carbohydrates
• 166 grams of calories
• 6 milligrams (mg) of fibre
• 38 mg of calcium
• 2.44 mg iron
• 379 mg sodium

These nutritional properties of hummus make it a moderate-fat food that is good for a protein-rich diet. However, it is high in sodium, which is not good for people on low-sodium diets. So, make sure you eat it in moderation and consult a health expert before making any changes to your diet.

What are the benefits of hummus?

1. Highly nutritious

Hummus contains a lot of nutrients, including various vitamins and minerals. It is also a good source of manganese, copper, folate, and iron.

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2. Promotes digestion

A good source of fibre, hummus may help you deal with digestive problems by promoting the growth of healthy bacteria. A study published in the journal Nutrients found that eating foods rich in dietary fibre will help soften the stool and make it easier to pass.

3. May help regulate blood sugar levels

Hummus has a low glycemic index of 28, according to a study published in The Journal of Nutrition. The glycemic index is a scale that helps measure the impact of a particular food on your blood sugar levels. The lower the glycemic index, the better it is to regulate your blood sugar levels.

4. May reduce inflammation

Inflammation is your body’s way of protecting you against different infections and illnesses. However, it can lead to chronic inflammation if it lasts too long. Hummus is rich in anti-inflammatory properties, which can help you get rid of chronic inflammation, explains Dietitian and Nutritionist Dr Neeti Sharma.

5. Helps control appetite

Hummus can be a good addition to your weight loss diet as well. A study published in The Journal of Nutrition found that hummus can help reduce indices of appetite (such as hunger pangs and desire to eat) all of which can help you keep your weight in check.

Read about the benefits of hummus in more detail here!

Homemade hummus recipe

If you are convinced to try the simple yet delicious hummus, here’s a quick recipe to help you out:

Ingredients

• Chickpeas or garbanzo beans: 1 can
• Fresh juice of 1 large lemon
• 1/4 cup tahini
• 2 tablespoons (tbsp) of extra-virgin olive oil
• 1 small garlic clove, minced
• 1/2 teaspoon (tsp) of ground cumin
• 2-3 tbsp water
• Salt to taste
• Paprika and fresh parsley to garnish

Method:

1. Rinse the chickpeas under cold water and get rid of any loose skin or bad beans if any.
2. Add chickpeas, lemon juice, tahini, minced garlic, olive oil, cumin, and a pinch of salt in a food processor.
3. Blend the mixture for about a minute until the hummus is creamy and mixed well.
4. Now, add 2-3 tbsp of water until the hummus reaches a thick consistency. You can more water if it’s too thick to make it creamy and smooth.
5. Taste the hummus and add the seasoning if necessary.
6. Transfer the mix to a bowl, and drizzle with some extra olive oil, paprika, and chopped parsley.
7. Have it with pita bread, fresh vegetables, or anything of your choice.

Expert tip: Remove the skin from the chickpeas before blending to make your hummus recipe more creamy. Also, hummus can last up to a week so you can enjoy your homemade hummus for days!

Who should avoid eating hummus?

While consuming hummus is considered safe, it can be high in sodium which can be a problem for those with high blood pressure. People with allergies to any of the ingredients mentioned in the recipe should avoid eating it as it may make the problem worse. As with any food, eating too much hummus can also impact your health negatively, so the key is to eat it in moderation to avoid complications.