Hummus - 8 home-made recipes

Such an original snack is especially popular in eastern countries. It is served as an addition to soups or meat, and sometimes as an independent dish. The best hummus recipes are summarized below.

Hummus - what is it, what is it eaten with?

The discussed appetizer is a paste of a certain variety of peas (chickpeas) with a variety of additives. Most often, it is combined with sesame and olive oil, freshly squeezed lemon juice.

There is no cholesterol in the finished dish, but it contains a huge amount of vitamins, fiber and other useful substances. It is especially popular among vegetarians.

The main dish of hummus is usually served by vegetarians. In this case, they supplement the pasta with pita, pita, tortilla and / or fresh vegetables. There are several more popular options for eating hummus around the world. For example, it can be used as a sauce for meat or vegetable treats. An appetizer becomes an excellent substitute for ketchup for french fries or a hot dog. If you serve hummus in the form of pasta for spreading with bread rolls, thin strips of fresh cucumber or dried grain bread, it will turn out to be an ideal healthy snack or breakfast.

Table: calorie and nutritional value of the dish

The main disadvantage of this healthy tasty snack is its high calorie content. This is about 330 kcal per 100 g of product. It is primarily explained by the addition of sesame oil to the dish. If you replace it with another similar ingredient, then the calorie refreshment can be significantly reduced.

Table of nutritional value of the dish:

Nutrients	Amount per 100 g of product, g	% of the daily rate
Protein	8,9	13
Carbohydrates	17,1	6
Zhirov	14,7	19

Classic Chickpea Hummus Recipe

Ingredients:

• 150 g dry chickpeas;
• 40 ml of quality olive oil;
• salt, ground pepper, dried thyme;
• 3-4 drops of freshly squeezed lime juice;
• 2 leaf parsley;
• ½ small. tablespoons of quick baking soda.

Cooking:

1. Pour chickpeas with clean hot water and leave for at least 4 hours. It is important to remember that such legumes increase in size during the soaking process several times at once, so they use roomy dishes. If there is such an opportunity, it is better to leave the chickpeas in the water all night.
2. Pour the beans into the cauldron. Add soda, which will significantly speed up the process of cooking chickpeas.
3. Pour the contents of the cauldron with hot water. Add the lavrushka. Cook for about an hour.
4. Put the chickpeas first in a colander, and then - in a deep bowl. Add to it 50 ml of boiling water and olive oil.
5. Pour all seasonings and salt at once. Add lime juice.
6. Puree peas with a submersible blender, having previously thrown a lavrushka.

You can slightly modify this classic hummus recipe by experimenting with seasonings and dried herbs.

Homemade Pea Option

Ingredients:

• 350 g chopped peas;
• ½ tbsp sesame seeds;
• 1 medium lemon;
• 3 to 4 cloves of garlic;
• 5 dessert spoons of olive oil;
• 1 tbsp. cold boiled water;
• a pinch of chili pepper, coriander and turmeric;
• salt.

Cooking:

1. Leave the washed peas in cool water all night.
2. Cook the product until cooked. This one will take 60 - 90 minutes. Cook peas on low heat and without salt.
3. Brown sesame seeds in a dry skillet. They should acquire only a light cream shade.
4. Cool the seeds and kill with a blender. Add 1 tbsp. l lemon juice, ice water and olive oil.
5. Puree the finished peas, in the process pouring the remaining broth to it.
6. Add sesame paste from the fourth step, salt and all chopped spices.
7. Beat the mass well with a blender.

Cool hummus from peas, serve with pita bread or fresh wheat bread.

How to make beans

Ingredients:

• 350 g of white dry beans;
• 50 g light sesame;
• 60 ml of olive oil;
• 3 pinches of shallow salt;
• turmeric, dried herbs and granulated garlic to taste;
• 2 leaf parsley;
• quicklime soda on the tip of the spoon.

Cooking:

1. Soak dry beans in cold water for 2 to 3 hours. Then change the fluid. Add salt. Boil the beans until softened with lavrushka.
2. Put in a colander and rinse with warm water. Remove laurel leaves.
3. Grind sesame seeds in a coffee grinder. Mix with oil.
4. Beans mashed. Add spices, herbs, salt, chopped garlic. With a small amount of broth, bring the beans to a creamy paste.
5. Mix the two resulting masses. Handle again with a blender.

Put hummus from beans in a bowl. Make furrows on its surface and pour in them a mixture of olive oil and turmeric.

Hummus with avocado

Ingredients:

• 250 g of chickpeas cooked until cooked;
• 1 PC. ripe avocado;
• 1 clove of garlic;
• 4 dessert spoons of olive oil;
• ½ lemon;
• 1 pinch of chili powder, salt.

Cooking:

1. Grind the cooled boiled chickpeas to a puree condition with a blender.
2. Add garlic, sliced ​​peeled avocado, seed oil, lemon juice.
3. Once again, kill everything with a blender.

Salt hummus from chickpeas and add chili powder to it.

Falafel with goat cheese

Ingredients:

• 350 g canned chickpeas;
• 2/3 cup chopped herbs (parsley, mint, cilantro);
• 1 pinch of ground cumin, salt and pepper;
• 150 g of goat cheese;
• flour;
• breadcrumbs;
• 1 small red onion.

Cooking:

1. Drain the liquid from the jar with chickpeas. Transfer it to a blender bowl to a coarsely chopped red onion, herbs. Add spices. Interrupt components until uniform.
2. Add breadcrumbs (a couple of tablespoons), small pieces of goat cheese. Handle again with a blender.
3. Put the mass in a bowl, cover with a film and put in cool for 2 hours.
4. Form their masses into small balls. Roll in flour and fry in any heated oil until golden brown.

Serve hot with fresh vegetables and pita.

Pumpkin Recipe

Ingredients:

• 1 kilo of pumpkin;
• a pound of boiled chickpea;
• 7 to 8 garlic cloves;
• 2 tbsp. l lime juice;
• 3 dessert spoons of olive oil and drinking water;
• a mixture of Italian herbs;
• salt and pepper to taste;
• ½ bunch parsley;
• 1 pinch of smoked paprika;
• 1 tsp vegetable oil.

Cooking:

1. Pumpkin to get rid of seeds. Leave only the pulp, cutting it into large pieces with a peel.
2. Put on a baking sheet covered with parchment. Drizzle with vegetable oil. Sprinkle with salt and pepper. Spread mashed garlic on pumpkin slices.
3. Bake the ingredients in the oven for 45 - 55 minutes. Cool, peel.
4. Add pre-cooked chickpeas to the pumpkin. After baking and peeling the vegetable, it should remain in the amount of about the same as peas.
5. Transfer chopped parsley, all spices to the pumpkin and chickpea. Add olive oil, water, lime juice.
6. Grind all products in any convenient way to a puree state. If necessary, add more water and / or oil to achieve the desired consistency of the snack.

You can cook pumpkin hummus as an addition to a baked bird or simply serve it with saltine crackers.

Beetroot Hummus

Ingredients:

• 130 g dry chickpeas;
• 250 g of beets;
• 50 ml of vegetable oil;
• sea ​​salt;
• hot pepper to taste;
• zira;
• 1 tbsp. l lime juice;
• clove of garlic;
• 1 tbsp. l tahina paste;
• ½ bunch of cilantro.

Cooking:

1. Soak dry chickpeas in water all night.
2. Cook the beets until cooked.
3. The products from the first two steps are sent to the blender bowl. Add all the spices, sea salt, tahini paste, chopped cilantro, oil.
4. Last pour lime juice. Interrupt components until uniform. Add a little more oil if necessary.

Before serving, cool the beet hummus well.

Cooking with Lentils

Ingredients:

• 1 tbsp. lentils;
• 3 - 4 tbsp. l sesame flour;
• 2 tbsp. l freshly squeezed lemon juice;
• 3-4 cloves of fresh garlic;
• salt and spices to taste;
• 4 dessert spoons of olive oil.

Cooking:

1. For such a treat, you can take lentils of any color. But the appetizer from its light varieties looks most appetizing.
2. Cook lentils until cooked. The product should even boil slightly.
3. Drain most of the liquid from boiled lentils. Add all other ingredients from the recipe.
4. Beat the ingredients with a blender.
5. Cool the resulting paste.

Garnish lentil hummus with light sesame seeds.

Hummus is very convenient to take with you to work or study as a quick snack. For example, supplementing it with slices of vegetables. Such a meal (unlike fast food and all kinds of snacks) does not harm health and shape.