Home made Hummus!

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Home made Hummus!

Ever wondered how to make your own hummus? Here are some simple recipes you can try from home!

Hummus – which in Arabic means chickpeas; is an ancient dish made and ready in various Middle-Eastern countries like Syria, Egypt, Palestine, Jordan, Lebanon along with Turkey & Morocco. Hummus is considered to be an appetizer “Meze”, a dip, spread, or/and a dressing. Hummus is so ancient that it is considered to be an essential dish to most Middle-Eastern countries. Until today, the oldest Hummus recipe was found in one of the Egyptian books back in the 13th century. Today; Hummus is prepared with its essential ingredients and garnished with the chef’s own signature.
Some of the benefits
To begin with, Hummus is vegetarian [unless meat is added as garnish] and is very high in protein; it is high in iron, vitamin C, boosts your energy, includes folate and vitamin B6. Chickpeas do not contain any cholesterol or saturated fat and can maintain correct blood sugar levels. Hummus is made with Tahini which is mostly made of sesame seed and is very rich in amino acid.

 

Hummus: Chick-Pea Dip with Parsley and Pine Nuts

Total: 15 min

Makes: about 2 cups

Level: Easy

Ingredients

  • 2 garlic cloves
  • 1/2 teaspoon salt
  • 1 (16-ounce) can chick-peas, drained and rinsed
  • 1/3 cup well stirred tahini
  • 2 tablespoons fresh lemon juice, or to taste
  • 1/4 cup olive oil, or to taste
  • 1/2 cup water, plus extra, if needed
  • 2 tablespoons fresh parsley leaves
  • 1 tablespoon pine nuts, toasted lightly
  • Toasted pita thins, as an accompaniment

 

Directions

On a cutting board mince and mash the garlic to a paste with the salt. In a food processor puree the chick-peas with the garlic paste, the tahini, the lemon juice, 1/4 cup of the oil, and 1/2 cup water, scraping down the sides, until the hummus is smooth and add salt, to taste. Add water, if necessary, to thin the hummus to the desired consistency and transfer the hummus to a bowl. In the food processor, cleaned, puree the remaining 1/4-cup oil with the parsley until the oil is bright green and the parsley is minced transfer the parsley oil to a small jar. The hummus and the parsley oil may be made 3 days in advance and kept covered and chilled. Divide the hummus between shallow serving dishes and smooth the tops. Drizzle the hummus with the parsley oil and sprinkle it with the pine nuts. Serve the hummus with the pita. Recipe courtesy of Gourmet Magazine

 

Healthy eating tip!

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The Physicians Committee combines the clout and expertise of more than 12,000 physicians with the dedicated actions of 150,000 members across the United States and around the world.

http://www.pcrm.org/health/diets/recipes

Recipes are selected from the Physicians Committee’s comprehensive nutrition website NutritionMD.org. In addition to hundreds of recipes, NutritionMD.org also offers a meal planner, along with nutrient analyses, recipes, and a shopping list.

 

Italian Chickpea Nibbles

 

These nibbles are a great snack or appetizer. You can eat them right away for a tasty crunch or after they’ve cooled down when they’re a bit chewy.

Makes 4 servings

Ingredients

1 15-ounce can chickpeas, drained and patted dry
1 teaspoon olive oil
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon onion powder
Kosher or sea salt to taste
Freshly ground black pepper to taste

Directions

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

In a bowl, combine all ingredients. Spread onto baking sheet in one layer.

Roast until nicely browned, about 10 minutes, tossing halfway through. Remove from oven and cool slightly.

Per serving (1/4 of recipe):

Calories: 131; Fat: 3 g; Saturated Fat: 0.4 g; Calories from Fat: 19.7%; Cholesterol: 0 mg; Protein: 6.5 g; Carbohydrates: 20.4 g; Sugar: 0.4 g; Fiber: 4.6 g; Sodium: 323 mg; Calcium: 40 mg; Iron: 2.2 mg; Vitamin C: 1.2 mg; Beta Carotene: 19 mcg; Vitamin E: 0.4 mg

Source: The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. Recipe by Robyn Webb.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.


Low-Fat Guacamole

This recipe is devoured by thousands of students across the world in our Food for Life: Cancer Project classes. Enjoy it with baked chips. Makes 2 cups (10 servings)

 

Ingredients

1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas
1/4 teaspoon salt, or to taste
1 tablespoon finely chopped fresh cilantro (optional)
1/2 teaspoon ground cumin
3 tablespoons fresh lemon juice, or to taste
1 green onion, thinly sliced (optional)
1 garlic clove, minced or pressed (about 1 teaspoon)
1/2 cup mild salsa
1 ripe avocado
1/4 teaspoon black pepper, or to taste

 

Directions

If using fresh or frozen peas, blanch peas by placing them in boiling water for 2 minutes to soften. Drain peas and immediately shock with cold water to prevent further cooking. Place in either a mixing bowl or food processor. Cut the avocado in half from stem to bottom. Remove the pit and use a spoon to scoop out the inside. For a chunky guacamole, mash avocado and peas together using a potato masher or fork. If a creamy texture is desired, use a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste.

Guacamole is best when consumed on the same day. To prevent leftover Low-Fat Guacamole from turning brown, cover it directly with plastic wrap in the refrigerator, and it will keep for up to one day.

Per serving:

Calories: 45; Fat: 2.7 g; Saturated Fat: 0.4 g; Calories from Fat: 53.5%; Cholesterol: 0 mg; Protein: 1.3 g; Carbohydrates: 4.9 g; Sugar: 1.3 g; Fiber: 2.1 g; Sodium: 227 mg; Calcium: 12 mg; Iron: 0.5 mg; Vitamin C: 6.1 mg; Beta Carotene: 118 mcg; Vitamin E: 0.5 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival, by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

https://www.nutrition.gov/

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