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Healthy Hummus

Chickpeas are packed with nutrients, rich in plant based protein, full of fiber* which keeps you satiated and benefits your digestive health.

Ingredients for a quick dip:

1 can of organic chickpeas ½ tsp cumin
½ tsp baking soda 3 tbsp olive oil
½ cup tahini 2 tbsp lemon juice
2 garlic cloves ½-3/4 cup cold water (depending on how thick you like it)
½ tsp salt Garnish with olive oil, Za’atar, paprika or parsley

 Instructions

  • Drain and rinse the chickpeas, then roll the chickpeas in a clean kitchen towel and the skins will naturally come off
  • Place the chickpeas in a pot of boiling water with ½ tsp baking soda
  • Cook for 8-12 minutes on medium-high heat until chickpeas are soft, remove and drain
  • Add the chickpeas, tahini, garlic, salt, cumin, olive oil and lemon juice to a food processor or high speed blender until smooth
  • Begin to add the cold water, adding ¼ cup at a time and blending to incorporate for about 5 minutes
  • Taste and adjust seasoning as needed (salt, cumin, lemon)
  • Serve and garnish with olive oil, za’atar, paprika, parsley

(Hummus will store well for up to a week in the fridge)

Have a bit more time?

Try this tasty Roasted Chickpea Hummus Recipe

Ingredients

2 cups of dry chickpeas (soaked overnight in the fridge) 2-3 garlic cloves
2 tsp salt ½ cup water
1 tsp baking soda 1tbsp ground cumin
1/3 cup olive oil 3 tbsp of tahini
juice of half a lemon  

Instructions

  • Place the dry chick peas in a pot, cover with water (at least a couple of cm) above the peas. Let them soak overnight in the fridge.
  • Drain the chick peas. Place them in a pot and fill with new water, add the salt and baking soda.
  • Bring the chick peas to a boil and then lower the heat so that it is a low boil. Cook the chick peas for an hour. They should soften so they can easily be mashed with your fingers.
  • Drain the chick peas and let them cool until they come to room temperature.
  • Pulse the chick peas, lemon, garlic cloves and tahini in a food processor or blender whilst slowly adding water. Check the texture and thickness of the hummus. If needed, add more water to desired consistency.
  • When serving, scoop into a bowl and drizzle olive oil, cumin or a sprinkle of paprika on top
*Why is fiber so important for gut health?

Ciceritol’ is extracted from chickpeas and has prebiotic potential with a new study showing it can enhance the microflora of the colon and promote the production of Short-chain fatty acids (SCFA).

Short-chain fatty acidshave a direct effect on the gastrointestinal tract. When fibre is fermented inside the colon, bacteria producing molecules called

SCFA (especially SCFA butyrate) help to boost the protective mucus layer in the gut which has an anti-inflammatory effect and is also known to maintain health via regulation of the immune system (Li et al., 2018).

The production of SCFAs in the gut microbiome is essential for optimal health but is frequently limited by the lack of fermentable fiber in the diet.


References:

Research: Li, M., Van Esch, B., Henricks, P., Folkerts, G., Garssen, J. (2018). The Anti-inflammatory Effects of Short Chain Fatty Acids on Lipopolysaccharide or Tumor Necrosis Factor a-Stimulated Endothelial Cells). Frontiers in Pharmacology.doi: 10.3389/fphar.2018.00533

Retrieved from : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974203/

https://www.theblackpeppercorn.com/2012/10/hummus-making-hummus-with-dry-chick-peas/

https://choosingchia.com/the-best-healthy-hummus/

https://www.nutraingredients-asia.com/Article/2017/02/28/Chickpea-extract-a-potential-prebiotic-China-study-shows-microflora-and-short-chain-fatty-acid-benefits

https://mbio.asm.org/content/10/1/e02566-18