I am thrilled to share this delicious and nutritious hummus recipe. This hummus is a delightful blend of chickpeas, tahini, roasted garlic, lemon, and our signature salt, topped with caramelized onions and sumac for an extra pop of flavour. Whether you're hosting a gathering or simply treating yourself to a savoury snack, this hummus is sure to impress.
Hummus can also be a protein rich meal for vegetarians or vegans.
Nutrient Facts about Chickpeas:
Chickpeas, also known as garbanzo beans, are not only tasty but also pack a nutritional punch. Here are some key nutrients found in chickpeas:
- Protein: Chickpeas are a rich source of plant-based protein, making them an excellent option for vegetarians and vegans.
- Fiber: They are high in dietary fiber, which promotes digestive health and helps keep you feeling full and satisfied.
- Vitamins and Minerals: Chickpeas contain essential vitamins and minerals such as folate, iron, phosphorus, and manganese.
- Low Glycemic Index: They have a relatively low glycemic index, meaning they cause a slower and steadier rise in blood sugar levels compared to high-glycemic foods.
Anti-nutrient Facts about Chickpeas:
While chickpeas are nutritious, they also contain certain anti nutrients, which are compounds that interfere with the absorption of nutrients. Here are a couple of anti nutrients commonly found in chickpeas:
- Phytic Acid: Chickpeas contain phytic acid, which can bind to minerals like iron and zinc, reducing their absorption in the body.
- Flatulence Factors: Chickpeas contain oligosaccharides, a type of carbohydrate that can cause gas and bloating in some individuals.
However, soaking, sprouting, or cooking chickpeas can help reduce the phytic acid content.
By enjoying chickpeas in moderation and preparing them properly, you can maximize their nutritional benefits while minimizing the impact of anti nutrients. Soaking and cooking chickpeas thoroughly can help mitigate the flatulence factor
Ingredients:
120g organic chickpeas soaked and pressure cooked with salt, drained
2 tablespoons tahini
2 cloves garlic, roasted
Juice of 1 lemon
1/2 teaspoon Redmond Lemon Pepper Sea Salt
2 tablespoons olive oil
1/4 cup caramelized onions (for garnish)
1 teaspoon sumac (for garnish)
Instructions:
In a food processor, combine chickpeas, tahini, roasted garlic, lemon juice, Redmond Lemon Pepper Sea Salt, and olive oil.
Blend until smooth and creamy, scraping down the sides as needed.
Taste and adjust seasoning if necessary.
Transfer the hummus to a serving dish and garnish with caramelized onions and a sprinkle of sumac.
Drizzle with additional olive oil for extra flavour.
Serve with your favorite veggies, pita bread, or crackers and enjoy the deliciousness!
Variations:
Add vegetables to the hummus such as roasted peppers or cooked beets or herbs like parsley or basil. How about drizzling the hummus with Jalepaneo oil or chilli infused oil?
For added citrusy flavour, lemon zest gives a really nice refreshing taste.
Try it in your Kitchen, don't forget to leave comments or tag me.