RECIPES: 10 variants of hummus

We continue the topic of nutrition for runners, and now the main character of this culinary post - hummus, by the way, one of the most popular cross-country snacks Scott Jurek, of which he wrote in his book Eat and Run.

Since the main component hummus - chickpeas this cold snack rich in vegetable protein, fiber, iron, manganese, tryptophan, vitamins of group B and unsaturated fats. As a bonus you get the prevention of problems with the gastrointestinal tract, lowering cholesterol levels and a beneficial effect on the metabolism.

To hummus turned creamy, chickpeas soaked overnight (preferably 10-14 hours). The dry chickpeas will be cooked for much longer and the result will not be as soft and gentle, but if you do not have time tinker with the soaking, you can do without it, just need to add more liquid left after cooking peas.

Preparation of chickpea

Chickpea cooked for about two hours, the salt is added at the end. As a result, the peas should turn so soft that it can easily crush a finger into the paste. Broth remaining after cooking chickpeas must be drained into a separate bowl.

Preparation of tahini paste

Ingredients:

• 2 tablespoons sesame seeds;
• 1/2 teaspoon sesame oil;
• 1/4 teaspoon salt;
• 1/4 cup of warm water.

Preparation. Sesame grind in a coffee grinder to a fine powder, salt and sesame oil, mix well and pour the water, stirring the mixture well. As a result, you should have about 1/2 cup.

General recommendations for the preparation of hummus

Hummus is usually cooked very simply and quickly. To this end, in a blender add all ingredients and blend to obtain the desired consistency. In the process of grinding paste periodically adds broth remaining after pulping chickpeas. Its amount depends on how thick paste or liquid you want.

Recipe № 1, classic

Ingredients:

• 1 cup boiled chickpea;
• 1/3 cup tahini paste;
• 2 tablespoons olive oil;
• 2 tablespoons of lemon juice;
• 1 clove of garlic.

Sometimes this standard recipe is added a teaspoon of paprika.

Recipe № 2, Greek

Ingredients:

• 1 cup boiled chickpea;
• 1/2 cup shredded feta cheese;
• 1 cup salad leaf spinach (baby spinach);
• 2 tablespoons of lemon juice;
• 1/8 teaspoon ground cinnamon.

Recipe № 3, southwest

Ingredients:

• 1 cup boiled or canned black beans;
• 1 hot pepper;
• 2 tablespoons lime juice;
• 1/4 cup chopped fresh cilantro;
• 1 teaspoon crushed cumin.

Recipe number 4, pesto

Ingredients:

• 1 cup boiled chickpea;
• 1/3 cup tahini paste;
• 2 tablespoons pesto pasta;
• 2 tablespoons of lemon juice;
• 1 tablespoon grated Parmesan cheese.

Recipe № 5, Greek herbal

Ingredients:

• 1 cup boiled chickpea;
• 1/2 cup basil leaves;
• 1/2 cup parsley leaves;
• 1/4 cup fresh tarragon;
• 2 tablespoons olive oil.

Recipe № 6-Guaqui hummus

Ingredients:

• 1 cup boiled chickpea;
• 1 refined avocado;
• 1 hot pepper;
• 1/4 cup parsley;
• 2 tablespoons lime juice.

Recipe № 7, Italian

Ingredients:

• 1 cup boiled chickpea;
• 1/4 cup sun-dried tomatoes;
• 2 tablespoons olive oil;
• 2 tablespoons of lemon juice;
• 1 teaspoon dry oregano.

Dried tomatoes need to pre-soak in boiling water to make them soft.

Recipe № 8 with tapenade

Ingredients:

• 1 cup boiled chickpea;
• 1/3 cup black olives;
• 1 baked sweet peppers;
• 2 tablespoons of lemon juice;
• 1/4 cup parsley.

Recipe № 9, rural

Ingredients:

• 1 cup boiled chickpea;
• 1/3 cup Greek yogurt;
• 1 teaspoon of dried parsley;
• 1/2 teaspoon garlic salt;
• 1 teaspoon of dried dill.

Recipe № 10, beans edamame

Ingredients:

• 1 ¾ cup cooked and peeled edamame beans;
• 1/3 cup tahini paste;
• 2 tablespoons olive oil;
• 2 tablespoons of lemon juice;
• 1 clove of garlic.

Great hummus comes as an appetizer with pita bread and vegetables (cucumbers, tomatoes, peppers, carrots and celery).

Good appetite!