Hummus

Hummus is so easy to make and is a really versatile dip. Here is a basic recipe but feel free to mix in or top it with your favourite ingredients such as roasted butternut squash, roasted peppers or nuts/seeds.


Ingredients:

  • 1 x 4oog tinned chickpeas
  • 3 TBSP water
  • 3 TBSP extra virgin olive oil
  • 3 tsp tahini
  • 1 minced garlic glove
  • Juice of 1 lemon
  • 1 red chilli (optional)
  • 1 tsp ground cumin
  • Sprinkle of salt
  • Sprinkle of paprika (optional)
  • Sprig of fresh coriander (optional)

Instructions: 

  • Rinse the chickpeas under cold running water.
  • Combine all the ingredients, except the water and olive oil in a food processor (you can also use a hand blender) and blend until combined.
  • Then add the water and blend again.
  • Then, while the food processor is running, slowly add the olive oil until the hummus has a nice smooth consistency.
  • To serve, drizzle with extra virgin olive oil and a pinch of paprika.
  • Place in a serving dish or store in an airtight container in the fridge.

Nutritional Information: 

Chickpeas

  • Extremely rich source of fibre. The fibre in chickpeas has been shown to lower LDL cholesterol, total cholesterol and triglyceride blood levels more than other fibre-rich foods. Also, the metabolism of chickpea fibre results in the production of large amounts of short chain fatty acids which improves colon health.
  • Good source of protein so it’s a great meat substitute. Protein is essential for the repair and building of muscles, cartilage, bones, skin and blood.
  • Rich in antioxidants which prevents free radicals from causing cellular damage. Contains the flavonoids quercetin, kaempferol and myricetin. Flavonoids have anti-inflammatory properties and help support brain health and circulation. Also rich in phenolic acids.
  • Eating small amounts of chickpeas has been shown to improve insulin secretion and the control of blood sugar levels.
  • Good source of manganese, folate, copper, phosphorous, iron and zinc.

Extra virgin olive oil

  • Great source of phytonutrients, especially polyphenols,
    • Powerful anti-inflammatory and anti-cancer properties.
    • One key phytonutrient, hydroxytyrosol (HT), enhances the antioxidant defence of blood vessels which along with vitamin E and beta-carotene offer are hugely responsible for EVOO powerful cardioprotective effects.
  • A diet rich in olive oil is linked to lower blood pressure, total cholesterol and LDL cholesterol levels. This is as a result of the high levels of monounsaturated fats, particularly oleic acid,  found in olive oil.

Tahini

  • Rich in omega-3 fatty acids.
  • Good source of thiamin (vitamin B1) – supports carbohydrate metabolism.
  • Provides significant amounts of phosphorous which is important for bone and dental health.