A simple recipe for hummus, which will save your health

scientists recommendThe Nutritional Value and Health Benefits of Chickpeas and Hummus eat 1.5 cups of legumes per week, that is, 3 tablespoons of hummus in the day. This will help to keep fit, to avoid problems with the cardiovascular system and intestines.

What makes hummus

Classic hummus prepared from boiled chickpea, olive oil, lemon juice, spices and tahini (sesame paste). Chickpeas can be taken and preserved. It's certainly faster, but the taste and flavor of the finished dish will be different from the original.

Ingredients

• 200 g of dried chick;
• salt - to taste;
• 4 tablespoons tahini (it can buy or make your own, you will find the recipe below);
• 1 lemon;
• 4 tablespoons olive oil;
• ¼-½ teaspoon ground cumin.

What else can be added to hummus

Taste classic hummus can diversify:

• garlic;
• herbs (dill, parsley, cilantro, spinach, basil and tarragon);
• any type of cheese;
• avocado;
• chilli;
• olives;
• sun-dried tomatoes;
• yogurt;
• various spices (ground black pepper, coriander, dried ginger, oregano, paprika, and so forth).

Additional ingredients are mixed in a blender until smooth with the basic thick consistency.

How to cook hummus

1. How to cook chickpeas

Soak chickpeas in cold water overnight or for at least 8 hours. The water should be above-mentioned by a few centimeters.

Drain and wash well chick-pea. Fill it with clean water and simmer for 1.5-2 hours, until the beans are tender. 10 minutes before end of cooking add a little salt.

Well cooked chickpeas should effortlessly when pressed.

Pour the liquid in which the cooked chickpeas in another container. Pour the chickpeas with cold water and rubbing it with your fingers, remove the husk. Then, carefully pour the liquid with the husk.

This step can be skipped, but it will be a more uniform texture without peels hummus. The taste is not affected.

2. How to make tahini

Sesame paste can be bought, but it can be difficult to find. But cook it is not difficult.

Ingredients

• 80 g of sesame seeds;
• 1 tablespoon sesame or olive oil;
• salt - optional.

preparation

Put the sesame seeds on a heated pan and fry, stirring occasionally, over medium heat until lightly browned.

Grind seeds cooled in a blender, add the oil, salt and continue beating until uniform. You should get a little watery paste.

3. How to cook hummus

In a blender Put the tahini, add the juice of a whole lemon, Olive oil, salt and cumin and a little whisk. Whisking first tahini, sesame paste you make a cream. Then add parts chickpeas blender and beat until smooth.

In the process of adding a little liquid in which the cooked chickpeas. You should get a thick creamy paste. It can salt the taste.

How to store hummus

Hummus can be stored in an airtight container in the refrigerator for a week. And in the freezer it can lie for no longer than a month.

With what they eat hummus

Traditional supply of this snack is: hummus spread on a serving dish, pour a little olive oil and sprinkle with paprika. You can decorate with nuts or hummus with chopped herbs.

Then, hummus dip pita triangles cut - flat round cake. But suitable and ordinary bread, or even crackers.

There are other ways to use this dish. In hummus dip vegetables, it is spread onto the tortilla or pita before adding the filling or fed to the meat in a sauce is added to the paste and even stuffed them eggs.

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