Hummus is one of the most delicious and popular dishes in Lebanon.
- Chickpea juice
- Enough olive oil
- Sufficient salt and black pepper
The first stage
To prepare hummus, the first thing to do is to soak the chickpeas. For this purpose, we pour the chickpeas into a bowl of water 24 hours before, and if possible, change the water in the bowl several times.
The second stage
After 24 hours, we have to cook the chickpeas, for this purpose we pour the chickpeas together with 2 glasses of water and some salt and black pepper into a suitable pot and put it on the heat until the chickpeas are completely cooked.
The third stage
After cooking, remove the skin of the chickpeas to have a more tender hummus. Press the pea seeds between your two fingers and the skin will separate. Then we pour the peeled peas into the blender.
The fourth stage
Next, we add the tahini along with lemon, garlic, paprika and some salt and black pepper to the chickpeas in the blender. Now we add the ice (be sure to add the ice). Now we mix the ingredients.
The fifth stage
After mixing the ingredients for a minute, add the chickpea juice. Note that after the ingredients become a puree, their thickness should be such that it does not easily fall from the spoon. Now our hummus is almost ready to serve.
The sixth stage
Pour the hummus into the desired dish, then turn the dish slowly and create a small pit in the middle of the hummus with a spoon, pour olive oil into it, decorate it with peas and aromatic vegetables and serve.
The benefits of hummus
1. Prevents illness and disease
Beans, and especially chickpeas, have been proven to assist in controlling cholesterol levels, decreasing hypertension and preventing heart disease. Indeed, hummus is usually consumed in many Mediterranean countries that benefit from great health, low rates of heart disease and longevity.
This may be because of the high fiber amount in chickpeas, which helps people avoid eating too much and putting on deleterious extra weight, particularly around the organs. Beans also assist in removing plaque buildup in arteries, reducing the possibility of heart attack and stroke. In fact, studies show that eating just one daily serving of beans of any kind can help to reduce the possibility of a heart attack and assist in balancing “bad” LDL cholesterol.
Chickpeas have also been proven that can protect against cancer, especially colon cancer. This is because of chickpeas’ ability to remove deleterious bacteria and toxic buildup from the digestive system, including the colon because the beans’ fiber helps to get rid of waste quickly.
Furthermore, a diet that contains a high amount of beans has been proven to decrease hyperglycemia and help control blood sugar levels. This reduces the probability of developing diabetes or insulin resistance. In fact, populations who usually consumed beans but then shifted to diets that included fewer beans experienced much higher rates of disease. Once putting beans back into the diet, these populations experienced considerably fewer problems balancing blood sugar.
2. Reduces inflammation
Inflammation refers to the body’s natural strategy to send toxins out of the body. Still, when your body experiences a high level of inflammation, it shows that your body has been attempting to deal with food, environmental or medicinal toxins. Foods that help decrease inflammation also help in decreasing the possibility of arthritis and illness, and they help cure the body.
Hummus contains garlic, olive oil and chickpeas, which has anti-inflammatory properties. In a study, extracts from garlic were indicated to decrease inflammation and help prevent wrinkles and aging. While for centuries garlic has been utilized to improve the immune system and treat diseases, more studies are being done to find out how and what about garlic makes it so influential.
Research that was conducted showed that olive oil decreases inflammation in the body and can also contribute to healthy cholesterol levels. Chickpeas have been proven not only to decrease inflammation but also to decrease blood clots. Research conducted on two different types of chickpeas indicated both were effective at decreasing inflammation markers.
3. Assists in digestion and intestinal health
Chickpeas are a great source of fiber, which has numerous health benefits, such as helping to develop a healthy digestive system, making us feel full and satiated, enhancing cardiovascular health, and more.
Eating sufficient fiber daily (between 25–35 grams based on your gender and requirements) is connected with healthy body weight and decreased chance of fatness-related illnesses such as type 2 diabetes, heart disease and many more. Hummus is a great addition to any high-fiber diet.
4. Rich in vitamins and minerals
It is difficult to ignore the wonderful combination of necessary micronutrients that the ingredients in hummus have to provide. Apart from protein and fiber, the chickpeas utilized in hummus are rich in iron, folate, phosphorus and B vitamins (all highly significant for vegetarians and vegans who may not have these nutrients).
Lemon juice is also rich in immunity-reinforcing vitamin C and antioxidants. Tahini contains high amounts of copper, magnesium, zinc, iron, phosphorus and calcium too. And of course, garlic is another important ingredient that is rich in minerals, antioxidants and vitamins (manganese, vitamin B6, vitamin C and selenium, and some others) and has been proven to have positive effects on the heart and to improve immunity too.