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6 Servings of 75g per Serving
Hummus is a tasty Middle Eastern food that gets its creaminess from mashed chickpeas. It can be made with lemon juice or olive oil, as well as tahini and garlic. Hummus is also a great source of protein for vegetarians, vegans, and any other type of diet in general. This delicious dip was first introduced to the American public by the chef Babba Ghanoush in 1985.
Health Benefits of Hummus
The main ingredient, chickpeas, are high in both protein and fiber. This dip is a great source of iron because it contains 8% of the daily recommended amount per serving. A half cup can also give you up to 8 grams of fiber. Chickpeas also help lower cholesterol and have been shown to lower the risk for heart disease when they are eaten in moderation.
1 can chickpeas or 250 grams cooked
1 mid-size beetroot
1/4 cup (60 ml) fresh lemon juice (1 large lemon)
1-2 spoons of tahini (if you are allergic to sesame seeds, substitute it with adding extra 1-2 spoons of natural vegan yoghurt)
2 spoons of natural vegan yoghurt (just to get the smooth texture)
1 garlic clove
1 tablespoon of olive oil (or any other mild vegetable oil if you are allergic to it, I use sometimes Walnut or Avocado oil)
1/2 teaspoon ground cumin
Pinch of salt
Before you start preparing your ingredients, preheat the oven to 200 C°. Begin with cutting into smaller pieces one beetroot on the cutting board. Take a baking sheet and place the baking paper on top.
Transfer the pieces of beetroot on to the baking sheet and put it in the oven for roasting for about 30 min. For this recipe, I simply use a food processor as it is easiest to make it. You can also use a staff mixer and add ingredients in the bowl. Once the beetroot is roasted, add all of the ingredients to the food processor and set on high for 1 minute.
After that stop the processor and scrape the sides from the bowl, give a good mix with the spoon and process again for 30 seconds. Repeat it for a couple of times until it is mixed and you like the smooth texture.
If for some reason there are still pieces of chickpea left, add a spoon of oil or yoghurt and mix for an extra 30 seconds. This will smoothen the dip.
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