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.
- 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)
- 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.
- 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.
- 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.