She Strengthens

Unlock the Power of Hummus: A Nutritious and Delicious Condiment

What Makes Hummus So Special?

Hummus, a beloved dip enjoyed globally, offers more than just a flavorful experience. This iconic condiment is packed with nutritional benefits, making it a great addition to a healthy diet. Let’s dive into the world of hummus and explore its benefits, as well as learn how to make the perfect batch at home.

Nutritional Breakdown

The classic hummus recipe consists of chickpeas, olive oil, tahini, lemon juice, and garlic. While different brands and flavors may vary, here’s a snapshot of the nutritional profile of a 1/4-cup serving of basic homemade hummus:

• Calories: 108
• Fat: 5.25 grams
• Protein: 3 grams
• Carbohydrates: 12.25 grams
• Fiber: 2.46 grams
• Folate: 9% of the Daily Value (DV)
• Iron: 5% of the DV
• Magnesium: 4% of the DV
• Copper: 15% of the DV
• Phosphorus: 5% of the DV
• Zinc: 6% of the DV
• Manganese: 15% of the DV

The Benefits of Eating Hummus

In addition to its impressive nutritional profile, hummus offers several health benefits:

1. Plant-Based Protein Powerhouse

Chickpeas, the star ingredient of hummus, provide an excellent source of plant-based protein. This makes hummus an ideal addition to vegetarian and vegan diets, helping to support immune function, hormone synthesis, and overall health.

2. Fiber-Rich for Gut Health

Hummus is a good source of fiber, which contributes to a healthy gut by fueling beneficial bacteria and promoting regular bowel movements. A high-fiber diet has also been linked to improved heart health and a reduced risk of certain diseases.

3. Heart Health Champion

The combination of chickpeas, olive oil, and garlic in hummus makes it a heart-protective condiment. Research has consistently shown that Mediterranean-type diets, which often feature hummus, are associated with reduced heart disease risk.

4. Satiety and Satisfaction

Hummus is a great addition to meals and snacks, providing a feeling of fullness and satisfaction due to its protein, fiber, and healthy fat content. This can help reduce cravings and support weight management.

5. Rich in Vitamins and Minerals

Hummus is an excellent source of vitamins and minerals like folate, manganese, and copper, which are essential for various bodily functions, including fetal growth and development during pregnancy.

Making Hummus at Home

Creating your own hummus is a breeze! Here’s a simple recipe to get you started:

Ingredients:

• 1 cup (8 ounces) dried chickpeas
• 1 teaspoon baking soda
• 1/3 cup tahini
• 2 tablespoons fresh lemon juice
• 1 1/2 tablespoons olive oil
• 3–4 garlic cloves, finely diced or crushed
• 1/2–3/4 teaspoon salt (depending on taste preferences)

Instructions:

1. Soak chickpeas in cool water for at least 6 hours or overnight.
2. Drain and rinse chickpeas, then transfer them to a pot with enough water to cover them by an inch or two.
3. Stir in baking soda and bring to a boil.
4. Reduce heat and simmer for about 1 hour, or until chickpeas are tender.
5. Drain chickpeas and transfer them to a food processor with remaining ingredients.
6. Process until smooth, then top with chopped fresh herbs or a drizzle of olive oil, if desired.

Serving Suggestions

Enjoy your homemade hummus with fresh veggies, pita chips, crackers, or as a dip for your favorite snacks. It’s also delicious as a topping for salads or sandwiches.

The Bottom Line

Hummus is a nutritious and versatile condiment that offers a range of health benefits, from supporting heart health to providing plant-based protein and fiber. With its easy-to-make recipe and numerous serving options, hummus is a great addition to any healthy diet.