Under the mysterious word "hummus" hides the Turkish peas, not too widespread in Slavic and European cuisine, but worthy of attention due to their beneficial properties and nutritional value. The same word designates the appetizer made on its basis - the sauce, perfectly combined with Turkish bread, egg and onion. How to cook hummus? How to use it, and what is its role in the diet of modern man?
Useful properties of hummus and its composition
The classic recipe for hummus in addition to the chickpeas of the same name implies the presence of olive oil, lemon juice, garlic and spices: jira, ground parsley, chili pepper. Additionally, sesame paste should be present here, but for its absence, whole sesame seeds can be added. The remaining ingredients are selected depending on the purpose of the snack - there may be other spices, as well as nuts (most often - pine), feta cheese, dried tomatoes, etc.
- Despite not the most dietary composition, the caloric content of hummus, created according to the traditional technology, is 167 kcal per 100 g, while a significantly smaller amount is consumed per day, so you should not be afraid of the negative impact on the figure.
The main part of the list of the positive aspects of hummus lies in its basis - chickpeas, without which neither the traditional recipe nor its multiple modifications can do, for an organism it has more value than beans. This is a great source of vegetable protein, ready to argue even with meat, but it is absorbed by the body much faster. Chickpeas can be a salvation for vegetarians, as they can easily save them from a lack of protein in the body, replacing both the meat and dairy group. And for those who adhere to the diet, it is shown because of its low energy value and lack of load on the pancreas. But beyond that, hummus and its primitive mass have pluses.
- Fortification cordially-vascular systems. Vitamins and minerals, enclosed in chickpeas and other components of the snack, have a beneficial effect on the heart muscle and vascular wall. Repeatedly conducted medical studies have shown that frequent use of humus (within the normal range) reduces the risk of the onset and development of cardiovascular diseases, including heart attack, ischemia, and atherosclerosis.
- Improvement exchange processes. Here, lowering blood sugar levels, which is attractive in diabetes. This is mainly due to the spices that accelerate metabolism, but lemon juice also contributes to this.
- Fast and long lasting saturability. Even if you do not look at chickpeas, whose share in hummus is about 80-85%, there are many other ingredients that provide satiety and reject the feeling of hunger: sesame seeds, parsley, garlic. Even lemon juice dulls the appetite, as a result of which less is eaten per day.
- Recovery work digestive tract. Here you can also notice the facilitation of the assimilation of heavy products (for example, meat), due to the presence of parsley in the hummus. The gastrointestinal tract is not only stimulated, but also gets rid of excess bile, as well as cholesterol: soluble fiber contained in Turkish peas is to blame for everything. And their insoluble part adjusts the stool, preventing constipation and cleansing the intestines.
- Activation cerebral activities and normalization nervous systems. The merit of both olive oil with its fatty acids, and chickpea itself with tryptophan, vitamins of group B, magnesium.
- Contribution at process blood formation renders iron.
- General fortification of the body. Garlic and lemon are suppliers of ascorbic acid, which builds a thick wall of immunity; Olive oil - a source of antioxidants that slow down the aging process.
True, speaking of the positive aspects of hummus, one cannot forget about some of the negative nuances inherent in both chickpea itself and Turkish food in general.
- Hummus increases acidity gastric juice. This is a serious drawback for people who already have high acidity and is caused by the presence of chili pepper, lemon juice and garlic in the appetizer. In small quantities, hummus does not harm, but its use on an empty stomach and in large doses provokes heartburn, nausea, painful spasms. For the same reason, hummus is not recommended during inflammatory processes in the digestive tract, including gastritis and ulcers.
- Hummus promotes congestion of gases at intestines. This is typical of all legumes, but if the effect of green beans is negligible, the hummus is active.
In the rest, contraindications to the use of hummus can be based only on the individual intolerance of any of the components, but here it is almost always possible to replace them or withdraw them.
How to cook hummus at home?
In the preparation of this snack there is a major unpleasant moment - the process is not fast. The classic recipe for hummus implies preliminary preparation one day before the start of the main works, and after - a few hours devoted to the processing of each component. In addition, before serving, allow the spices to give the taste and aroma of liquid ingredients. Therefore, it is optimal to start working with a recipe for the 2nd day before the desired day.
- Chickpeas - 500 g
- Sesame paste - 3.5 tbsp.
- Olive oil - 100 ml.
- Garlic cloves - 3 pcs.
- Zira - 1 tsp.
- Lemon - 1 pc.
- Salt - 1 tsp.
- Ground black pepper - 1 tsp.
- If sesame paste on the counter of the store could not be found, you can do it yourself: heat the cast iron skorovod, pour sesame seeds on it (5 tbsp for this hummus recipe), add 1 tbsp to it. spirits, fry the seeds for 2-3 minutes, so that they acquire a golden hue. After that, 1.5 st. L. olive or sesame oil, roasted seeds choke with a pestle. Together with butter over low heat, they languish for a few more minutes to thicken the mixture.
- The most difficult stage in the preparation of hummus - working with chickpeas. It is necessary to soak it in the evening in cold water, drain it in the morning and dial a new one. Without soaking even in a few hours in boiling water, chickpeas will not soften. The optimal soaking time is 8-10 hours, but if possible, it is allowed to extend the period to 14 hours, after which the chickens must be rinsed in running water and put into a large saucepan. Water is added from above so that it is three times the height of the layer of peas, and the pan is placed on the burner.
- As soon as the liquid boils, the power is reduced to the minimum, the pan is covered with a lid, and the chickpeas are cooked for 5-6 hours. It is recommended to orient yourself towards its softness - when the plug is easily inserted into the core, you can remove the pan from the stove. Usually at this point the main part of the water boils away, and only boiled peas remain. It (in the form of heat!) Needs to be transferred into a blender and diligently whipped into a uniform mashed potatoes.
- If you cope with the main stages, further actions will not cause problems: you should pour in lemon juice and olive oil in the mashed chickpea puree, put sesame paste. Beat the mass gently with a hand blender so that the ingredients simply dissolve into each other.
- The last spices in hummus are added, in addition to the obligatory Zira and black pepper, it can be absolutely any seasoning: dried parsley, basil, chopped green onions. To serve, hummus is laid out on a flat plate, in the center of the thick mass a recess is made, to which another 1-2 tbsp is added. olive oil and lay several whole chickpea kernels.
If you follow the tradition to the end, it is worth remembering that hummus is not scooped with a spoon - for this purpose, pitas or pita bread are used, rolled into a straw, deformed so that a small amount of snack is formed.
Lentil Humusiz with Feta Cheese and Pine Nuts
It is not always possible to find chickpeas, and not always want to cook it for so long. Red lentils can come in as a substitute - it significantly reduces the cooking time for hummus, and the appetizer itself is slightly lighter in calories and body perception, and as a result can be considered a completely dietary option when you want to pamper yourself. The highlight will be pine nuts and feta cheese.
- Lentil red - 420 g
- Olive oil - 2 tbsp.
- Sweet red pepper - 1 pc.
- Ground red hot pepper - 1/2 tsp.
- Feta cheese - 80 g
- Cedar nuts - 50 g
- Lemon - 1/2 pcs.
- Garlic cloves - 2 pcs.
- Salt - Pinch
- Lentil should be washed 2-3 times in cold water, soak for 1 hour. While it is soaking, you need to heat the pan with olive oil, throw red pepper and chopped red pepper into it, then cover it with a lid until it absorbs most of the oil does not soften.
- The soaked lentils should be put into a saucepan, add cold water, boil for 30 minutes. after boiling, on average power under the lid. Salting it is not necessary.
- When the lentils are cooked, together with the stewed peppers, they put it into the blender, the chopped feta cheese and pine nuts are put in the same place, the juice is squeezed from half a lemon, all the ingredients are churned for 1-2 minutes. Mass should get the most monotonous.
- At the last stage, garlic cloves passed through a press are introduced into the hummus, salt and ground pepper, olive oil is poured from the pan, all the ingredients are mixed again and laid out in a bowl for thick sauces.
Hummus still raises many questions on its preparation, composition and effects on the body, especially because of "foreign origin." However, in comparison with other snacks of eastern countries, it is well absorbed and almost does not exert pressure on the body. In addition, hummus goes well with a range of seafood, with almost all vegetables and cereals. This dish is worth it to cook at home.