Hummus photos. Can I eat hummus while breastfeeding?

To properly and tasty prepare classic chickpea hummus at home, you will have to try hard. But your guests will be surprised by your courage, excellent economic skills and broad culinary horizons.

What is hummus?

Hummus is a pureed dish, snack, popular in the Mediterranean and Middle East countries, with a high content of vegetable protein. Exquisite dish for Russian cuisine. Traditionally, hummus is made from chickpeas (beans) with the addition of garlic, olive oil, sesame paste, herbs and spices.

In this article I will tell you in detail how to prepare hummus from chickpeas, why it is healthy, how it combines with other products, and I will share interesting recipes and tricks that simplify the preparation process.

Two main ingredients of hummus

Hummus base. These are small beans with a brownish-greenish tint and a rough surface. Commonly called chickpeas and bladderwrack. The shape is non-standard, reminiscent of a ram's head. In Russian stores you can find cans of canned chickpeas, which greatly simplifies the process of preparing hummus and falafel (without prolonged soaking and 2-3-hour cooking).

Tahini (sesame or sesame paste, tahini)

An oily paste made from sesame seeds. Thick in consistency. Finding the product on the shelves of domestic supermarkets is problematic. You need specialized stores for culinary goods from the Middle East, or better yet, friends or relatives living in Lebanon, Israel or Jordan who are ready to help.

The remaining 4 required ingredients (lemon juice, garlic, olive oil and cumin) are easier to find.

Don't despair if you can't find all the ingredients to make classic hummus. The Middle Eastern snack is prepared in many ways, with all sorts of ingredients added in different proportions.

• You can make an analogue of sesame paste at home. Grind the sesame seeds. Lightly fry (dry) in a frying pan. Pour the beans into a blender, allowing them to cool first. Gradually add olive oil, whisking until smooth. Ideally, the consistency of the mixture should resemble cream.
• Hummus is made from hot chickpeas. This makes it easier to mix with the paste and spices.
• If the beans are overcooked, don't bother removing the skins. A blender will help you get a homogeneous mass.
• Do not add spice grains (cumin, coriander) to the dish. Dry in a frying pan and grind with a coffee grinder.
• Cooking chickpeas in water takes an average of 2-3 hours. Do not forget about the mandatory pre-soaking for 10-12 hours. The ratio of water to chickpeas during cooking is 3:1.
• Olive oil and lemon juice are important ingredients. Their goal is to balance and soften the rich flavor of the spiced beans and the bitter taste of the sesame paste.
• Zira is a spicy Asian spice with a bright, pronounced smell and pleasant aroma. It is obtained from the dried seeds of a herb belonging to the parsley family. Often used in kebabs. shurpa and cooking lamb. If you don't have cumin, use cumin or a mixture of coriander, black and red pepper.

Calorie content of hummus

Hummus is prepared in different ways, so the nutritional value (energy value) of the dish depends on the additional ingredients used (for example, eggplant, feta cheese, hot peppers, pine nuts). On average, the calorie content of 100 g of hummus is 200-300 kcal. Often the puree mixture is used as a vegetable paste for sandwiches or a side dish for meat. This increases the total calorie content of the food.

Benefits and harms

Middle Eastern food is gaining popularity in European countries and the USA, becoming a frequent guest on the table of vegetarians and people suffering from celiac enteropathy (a rare disease associated with the need to exclude pasta, flour products, rye, barley and wheat products from the diet).

Moderate consumption of hummus helps eliminate toxins and normalize blood sugar levels. The product contains manganese and iron, vegetable protein and essential fatty acids. B-group vitamins (B1, B4, B5) are also present in the overseas dish, which has a beneficial effect on brain activity, the functioning of the heart and the endocrine system.

Excessive consumption of chickpea puree causes the development of flatulence (increased gas formation in the intestines). It is not recommended to eat hummus often for people who are prone to gaining extra pounds. Contraindications for use are individual intolerance to the ingredients, allergic reactions.

Hummus - a classic chickpea recipe

• Chickpeas – 200 g,
• Tahini – 2 tablespoons,
• Lemon - half
• Olive oil – 2 large spoons,
• Garlic – 1 clove,
• Zira – half a teaspoon
• Coriander, red pepper and salt - to taste.

1. In the evening, I rinse the beans several times and soak them in clean water. This is an important preparation step. Without soaking, you will have to cook the chickpeas for a long time (3-4 hours).
2. I wash the chickpeas again and put them in a saucepan. I pour water. I let it cook. Average cooking time is 120 minutes. I determine readiness by consistency. The beans should swell and soften.
3. Carefully pour the broth into a separate bowl. I leave it to cool.
4. I chop the chickpeas using a blender. I add a little broth. Mix thoroughly.
5. I add chopped garlic and sesame paste to the resulting mixture. Salt and add fresh lemon juice (half a lemon is enough).
6. I put the finished dish in the refrigerator for 1 hour to “ripen”.
7. I serve classic hummus with pita bread.

How to make homemade pea hummus

An alternative recipe for delicious hummus without chickpeas (with split peas) and a mixture of black and white sesame seeds instead of a special paste. It turns out not quite hummus, but no less original dish. Try cooking!

INGREDIENTS:

• Peas – 200 g,
• Freshly squeezed lemon juice - 3 tablespoons,
• Sesame oil – 45 ml,
• White sesame – 1 tablespoon,
• Black sesame - half a teaspoon,
• Chili pepper – 2 pieces,
• Turmeric – 5 g,
• Garlic – 3 cloves,
• Salt - to taste.

1. I cook peas in the evening. I rinse in running water. I remove damaged peas. I leave it for 12 hours in clean water to soak.
2. I take out the beans in the morning. I transfer it to the pan. I pour water and close the lid. I turn the burner on low heat. Cook for 90 minutes without adding salt. The peas should swell and become soft.
3. I send the finished product to the blender. Grind until smooth. I add lemon juice to the pea puree (without lumps). Make sure that the lemon seeds do not fall into the dish.
4. I move on to the sesame dressing. I take a frying pan. Dry the white grains until golden. I don't use vegetable oil. I add sesame seeds to the puree and add sesame oil.
5. Finely chop the hot pepper and chop the garlic. I stir the vegetable mixture, seasoning it with a pinch of salt, then add it to the dish. I add an aromatic spice (turmeric). The finishing touch is black sesame. I carefully stir the prepared food with a spoon.

Useful advice. Adding chili pepper and turmeric reduces the shelf life of hummus. Better eat fresh. Bon appetit!

Easy recipe for bean hummus in a home processor

The main component of hummus in this recipe is regular canned beans. and not chickpeas that are capricious when cooked.

• Canned white beans - 2 cans,
• Tahini – 3 large spoons,
• Garlic – 2 cloves,
• Lemon juice - 3 large spoons,
• Fresh rosemary (chopped) – 1 small spoon,
• Salt – 5 g,
• Olive oil – 10 ml,
• Ground red pepper – 5 g,
• Paprika - to taste.

1. In a food processor, chop the garlic cloves and rosemary.
2. At the second stage, I add beans and other products.
3. While mixing the mixture, carefully pour in the olive oil.
4. Transfer the finished hummus into a glass container. Cover with a lid and place in the refrigerator for several hours.

How to make hummus from canned chickpeas and eggplant

• Eggplant – 500 g,
• Canned chickpeas – 420 ml (1 can),
• Garlic – 1 clove,
• Tahini – 2 large spoons,
• Olive oil – 60 ml,
• Lemon juice - 2 large spoons,
• Black pepper, salt - to taste.

1. I wash the eggplants and cut them into large pieces.
2. I heat the oven to a temperature of 210 degrees.
3. Pour olive oil onto a baking sheet. Lay out the eggplant pieces in an even layer. I add salt and pepper. Bake for 15 minutes at the set temperature.
4. I open a can of canned chickpeas. I drain the water, wash it and put it in a deep bowl.
5. I pour lemon juice and olive oil into it. I spread sesame paste and a peeled clove of garlic. I grind it in a blender.
6. Add the baked eggplants to the bowl. Beat until smooth.
7. I put the finished hummus in glass jars. I store it in the refrigerator, covered.

Avocado hummus recipe

The light sweetish taste and oily texture of ripe avocado add variety to hummus and add originality to the dish.

• Chickpeas – 200 g,
• Avocado – 1 piece,
• Lemon - half the fruit
• Garlic – 2 cloves,
• Zira – 5 g,
• Olive oil – 1 teaspoon,
• Sea salt - to taste.

1. I wash the peas. I leave it in water overnight.
2. Cook for 2-3 hours until the chickpeas soften. I pour part of the finished broth into a separate bowl. I catch chickpeas.
3. I peel the avocado and remove the pit. I cut it into small pieces.
4. I keep the cumin seeds in a hot frying pan for 1 minute. I transfer it to a separate saucer.
5. Add olive oil to the pan. Finely chop the garlic and fry it.
6. I put the ingredients into the blender. Salt, squeeze lemon juice, add a few tablespoons of chickpea broth. I'm whipping it up.

I serve the dish with rye bread. It turns out very tasty and healthy.

What do you eat hummus with?

Chickpea puree is served hot or cold, used in making sandwiches, stuffing eggs, and dressing salads.

In eastern countries, the food is served as a sauce for pita bread and pita (unleavened bread). In North America, hummus is eaten with toast and even chips.

The chickpea paste is topped with fresh herbs, pitted olives, and lemon slices.

Hummus is gaining popularity among vegetarians due to its high nutritional value, healthy vegetable protein content and good compatibility with vegetables. At the same time, the Asian dish harmonizes well with meat.

Try making hummus at home. The cooking technology is simple and straightforward, not very difficult, the main thing is to choose high-quality ingredients (chickpeas, sesame paste) and good spices.

I wish you culinary success!

Hummus is a traditional Turkish dish that will allow you to get new taste sensations. The site, together with the publication “1000 Tips for a Cook,” have selected recipes for making this Lenten snack for you!

This article is intended for persons over 18 years of age

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How to choose the right chickpeas for hummus

Hummus is a traditional snack in many Arab countries. In appearance, the dish is a bit like everyone’s favorite mashed potatoes and has a rich taste. The appetizer can be prepared with various seasonings. Traditionally, the puree is made from boiled chickpeas with the addition of olive oil, tahini and spices. The taste of the dish depends on the seasonings.

Vegetarians were the first to appreciate it as a good source of protein. Fans of healthy eating also pay attention to preparing food from chickpeas. Chickpeas can be eaten in different forms: stewed, boiled, raw. It is often added to salads, boiled or raw.

The benefits and harms of chickpeas

Turkish peas contain amino acids, B vitamins, calcium, magnesium and other trace elements. 100 grams of chickpeas contain up to 20 grams of protein, making them an excellent source of protein for vegetarians. This is a filling and high-calorie product. When boiled, 100 grams of the product contains at least 164 kcal. To reduce calorie content dishes, cook the pasta from sprouted peas

Chickpeas have a beneficial effect on the cardiovascular system, improve metabolism and immunity. It is recommended to eat it at lunchtime. Pea dishes should not be eaten by people who have problems with the gastrointestinal tract. Although chickpeas are considered healthy, you should eat them in moderation and remember to have variety in your diet.

Preparing tahini - the main ingredient of hummus

Tahini is sesame paste. Behind this fancy name lies an easy-to-make homemade puree additive. You can buy pasta ready-made at the store, or make it yourself.

Ingredients

• sesame seeds - 100 gr.;
• sesame/olive/nut oil - 50 ml.

Preparation

1. When purchasing sesame seeds, it is worth trying them. Sesame seeds should not be bitter, otherwise the paste will turn out bitter.
2. You can use any oil of your choice. The main thing is that it does not have a strong smell.
3. Sesame seeds are lightly toasted and then ground in a blender.
4. Gradually add a small amount of oil. Beat well with a blender. The paste should become homogeneous, with a consistency similar to thick sour cream.
5. Hummus takes on a nice nutty flavor with the addition of tahini.

How to cook chickpeas correctly

There are many variations on hummus, but they are all derivatives of the classic recipe, which is characterized by a combination of boiled chickpeas and tahini paste. Garlic, lemon juice and olive oil are added to them. Salt is added as desired, as are spices. The addition of other ingredients emphasizes the special taste of the cold chickpea snack.

Beans needed cook, ceiling, add the remaining components to it. Boiled peas can be crushed or chopped in a food processor. Grinding in a food processor will make the paste softer and more homogeneous. You can add paprika, spinach, and yogurt to the prepared hummus. This will highlight its taste. If you can't buy tahini, peanut butter is a worthy replacement.

When using dried beans, they should first be soaked in cold water for four hours, or better yet, left overnight. Hummus is possible prepare And from canned chickpeas However, a snack made from dried beans will be tastier. Yes, and the consistency may vary.

1. Making the classic hummus recipe using dried beans takes a long time. Just like when preparing dishes from regular peas, chickpeas need to be soaked in water for several hours. If possible, the beans can be left overnight. Then they will cook faster, and the snack will turn out more tender.
2. After soaking, you should replace the water in a ratio of 1 to 2, as when cooking most porridges. Boil water with beans, reduce heat to low. To the question how long to cook chickpeas For pasta, difficult to answer. It all depends on the amount of water and on what stove you cook on. At least 30-40 minutes, then check the readiness of the chickpeas and, if necessary, cook further.
3. Pour the liquid in which the peas were cooked into a container. This water may be needed if pea paste It will turn out very thick. Only then can you proceed directly to the preparation itself, which will take no more than 20 minutes.

To significantly save time when preparing hummus Houses You can use canned or frozen chickpeas. It is not so important which chickpeas you choose, the main thing is to stick to the proportion: 1 part tahini and 3 parts peas.

A classic way to make hummus

Ingredients

• boiled chickpeas - 300 gr.;
• garlic - 3 cloves;
• tahini - 100 gr.;
• lemon juice - 100 ml;
• olive oil - 5 tbsp;
• salt, red pepper - to taste

Cooking

1. Place boiled chickpeas, tahini and finely chopped garlic in a blender bowl and grind. If necessary, you can add a little liquid in which the peas were cooked. You should get a homogeneous paste, similar to a thick cream.
2. Place the paste from the blender bowl into a deep plate, add salt, pepper, and pour olive oil. Hummus is ready.
3. You can serve the dish with fresh vegetables, pita bread, and pita bread. If desired, you can add cumin, fried onions, chopped parsley, and paprika to the appetizer.

Raw food recipe The ingredients of hummus are no different from classic ones. The main difference is that after soaking the peas, you do not need to cook them. The peas are pre-soaked for 4-6 hours, then the liquid must be drained and the swollen peas grind in a blender until smooth. Raw food You can make hummus without tahini.

Chickpea hummus without tahini

It can be quite difficult to find the second main ingredient of this cold appetizer - tahini, but time do there is no pasta on its own. In this case, sesame paste can be replaced with peanut butter, or any of the oils: sunflower, sesame. The taste will be slightly different from the dish prepared according to the classic recipe, but the creamy consistency will remain. In addition, peanut butter will add a brighter nutty taste and aroma to the dish.

Ingredients

• boiled chickpeas - 1 cup;
• lemon juice - 1 tbsp;
• olive oil - ¼ cup;
• ground cumin - 1 tsp;
• salt - to taste.

Cooking

1. Place all ingredients in a food processor container. Grind well for a few minutes to a smooth, cream-like consistency.
2. Place the prepared pasta into a bowl. Can be served with any side dish. Fresh or cooked vegetables are ideal.

Hummus can be stored in the refrigerator for up to three days without losing its beneficial properties. If you want the product to be stored longer and not lose its quality, transfer it to a container with an airtight lid.

Hummus recipe with cumin and sesame seeds

Ingredients (for 4 servings)

• boiled chickpeas - 300 gr.;
• sesame seeds - 30 gr.;
• olive oil - to taste;
• lemon juice - 4 tbsp;
• zira - 0.5 tsp;
• salt - to taste.

Cooking

1. In a dry, heated frying pan, fry the cumin and sesame seeds until golden brown. Cool. Grind in a coffee grinder. It is advisable to fry and chop them separately.
2. Mix dry ingredients in a blender, add garlic, salt and a little olive oil. Mix well.
3. Add boiled and slightly cooled chickpeas to the rest of the ingredients and chop until smooth. If the paste turns out to be very thick, it can be diluted with the broth that remains after cooking the chickpeas.
4. Add lemon juice and blend with a blender.
5. When the mass is homogeneous in consistency, place it in a deep plate, make a depression in the center and pour a little olive oil into it.
6. To decorate the dish, you can leave a dozen whole peas, you can use parsley or other greens. Many people add sumac or paprika as seasonings, not just cumin. Serve chilled hummus with fresh pita bread, raw or baked vegetables, as a sauce for meat dishes.

You will need:

300 g chickpeas, 80-100 ml olive oil, 1 potato, 1 lemon, 1-2 cloves of garlic, 2 tablespoons of tahini paste, 1 teaspoon each of paprika, cumin, turmeric, salt, pepper to taste.

To prepare tahini paste: 50 g sesame seeds, a few drops of olive oil.

Cooking

Rinse the chickpeas well and soak in water overnight. Drain the water, rinse the chickpeas, and fill with clean water. Place a small peeled potato, cut in half, into the pan (it is believed that the presence of potatoes helps the chickpeas cook faster and makes them softer). Cover with a lid, bring to a boil and cook for 45-60 minutes. The chickpeas should be very soft and break apart easily. It is necessary to salt the chickpeas 5 minutes before the end of cooking. If you don’t have tahini paste and nowhere to buy it, you can make it yourself from regular sesame seeds. When buying sesame, it is advisable to taste it - it should not be bitter, otherwise the snack will simply be bitter and tasteless. To prepare the paste, fry the sesame seeds in a dry frying pan until golden brown. Paste can be made from raw sesame, but roasted sesame produces a richer, richer taste. Then cool the seeds and place them in a blender bowl, grind until a paste-like mass is obtained. While grinding, add a few drops of olive (sesame) oil. By the way, the longer you grind the sesame seeds, the more liquid the paste becomes (the more active the sesame oil will be released from the seeds), so you can adjust the desired thickness.

Once the chickpeas are completely cooked, remove the potatoes, drain the water and set aside. Place the hot chickpeas in a deep dish, add salt, cumin, turmeric, paprika, pepper, juice of one lemon, tahini (paste), chopped garlic, a little broth in which the chickpeas were cooked, and grind everything into a homogeneous mass with an immersion blender. It is advisable to prepare hummus directly from hot chickpeas, since it is when mixed with hot chickpeas that all the spices fully reveal their aroma. During the pureeing process, add olive oil little by little. After the mass becomes homogeneous, you can bring it to the desired thickness with broth. But be careful: do not add too much broth, otherwise you will end up with a watery rather than oily puree, which is not at all desirable and less tasty. Place the finished hummus in a suitable dish, pour in olive oil and sprinkle with paprika. I must say that, despite the fact that hummus is a cold appetizer, it is very tasty hot. You can serve with pita bread, pita bread, toast and just fresh vegetables.

The recipe was sent by M.N. Bakhareva, Vitebsk

What chickpeas choose For preparing snacks is a personal choice for each housewife. By experimenting and adding different seasonings, you can achieve the perfect recipe for cooking that only you will know. And of course, we will be very glad if you share your hummus recipes with us in the comments, and you can subscribe to the publication “1000 Cooking Tips”

How to prepare hummus - an oriental snack. If you have been to the UAE, Turkey, Israel and other eastern countries, you have probably tried hummus - a pea snack. In Russia, hummus is also becoming popular, largely thanks to our tourists. But not everyone knows how to cook it. I want to tell you in detail and with step-by-step instructions how to make real hummus at home. And we’ll start from the very beginning: those who know will remember, those who don’t know will find out what hummus is.

What is hummus

Hummus means peas in Arabic. The cold dish under this name is nothing more than pea pate with tasty and healthy ingredients, such as olive oil, tahini (or tahini), lemon juice, spices, garlic. For hummus, you need large, hard peas - chickpeas (nukhat, nokhut - they are called differently among different peoples). It is better to take imported chickpeas; Turkish ones are perfect. Chickpeas must be clean, without foreign impurities.

Cold appetizer hummus is a traditional dish made from chopped chickpeas. Chickpeas are also called Turkish or lamb peas. Hummus is especially popular in the countries of the Middle East: Israel, Turkey, Syria. Hummus is usually served with flatbread, pita bread, chips, and fresh bread.

And to prepare hummus, in addition to the main products - olive oil, sesame paste, lemon juice and garlic, you can include paprika, cumin, fried tomatoes, pine nuts. This cold snack contains vegetable protein and fiber. It contains little cholesterol, so hummus can be classified as a dietary dish.

Hummus - a classic recipe with chickpeas

Ingredients:

• chickpeas - 1 cup;
• olive oil - about 5 large spoons;
• garlic - 2 cloves;
• paprika - to taste;
• sesame seeds - 5 large spoons;
• juice of half a lemon;
• greens - to taste.

How to make hummus at home - step-by-step recipe with photos:

The main product of hummus - chickpeas - need to be washed and soaked in water for 8-10 hours. It's better to do this at night. In the morning, rinse the peas, add plenty of water again and cook.

Cook the chickpeas at a low boil, depending on the size of the peas, for 1.5 - 2 hours.

The classic hummus recipe is prepared without adding salt.

Hummus is a snack made from ground chickpeas. To make the hummus tender and smooth, there is one secret. Boiled chickpeas need to be freed from the outer shell. To do this, drain the broth from the chickpeas.

But do not pour out the broth. It will be useful for making purees. Rinse the peas with cold boiled water. And just peel the peas with your hands, pressing the grains with your fingers.

The shell is easily separated from the peas.

Leave a couple of spoons of boiled chickpeas to decorate the hummus, and puree the rest of the chickpeas using an immersion blender. If necessary, gradually add broth to the puree.

To make hummus you need tahini (sesame) paste. But it is not always possible to buy it, so you need to prepare a replacement for it. To do this, sesame seeds need to be fried in a frying pan.

You can add cumin to sesame seeds. Fry sesame seeds until light golden brown.

Grind the roasted sesame seeds to a paste using a blender.

Add the juice of half a small lemon. Mix.

Pour a little olive oil into the chickpea puree. Beat with a blender.

Add chopped sesame seeds with lemon juice. Beat again. Hummus is ready.

Spoon hummus onto a plate. Make a hole in the center for the peas. Put in the grains.

Use spices and seasonings according to your taste. Paprika and olive oil remain unchanged, which is poured over whole chickpea grains. Spread the chopped garlic on top of the hummus and sprinkle with herbs. Pepper and add a little salt. Place hummus on a piece of matzo or pita bread and serve as an addition to meat and vegetables. Healthy and very tasty! Bon appetit.

How to make Hummus with beets and chickpeas

This is a simple recipe for a delicious oriental dish. It is prepared in almost the same way as the classic one, but with the addition of beets and various spices. You will definitely like beetroot hummus and will become a regular dish on your table.

List of ingredients for preparing Turkish dishes:

• soaked chickpeas – 450 g;
• beets - 2 pcs. medium in size;
• tahini (tahini) – 3-5 tbsp. spoon;
• olive oil 4 tbsp. spoons in puree,
• 2 spoons for topping;
• garlic - to taste, but not less than 3 medium-sized cloves;
• lemon juice – 3-4 tbsp. spoons;
• ground red and black pepper, cumin, ground coriander, salt - to taste.

Preparation:

Making hummus is not difficult, it just takes a fair amount of time to prepare and cook. But this is due to soaking and cooking the peas; you won’t have to stand at the stove for hours.

Soaking chickpeas

Chickpeas, like all legumes, need to be soaked for 6-7 hours. Sort the peas, add slightly warm water, I do not recommend baking soda, since the broth will be needed later, and the soda gives the broth a not very pleasant taste. Good chickpeas swell without any tricks.

The secret to cooking peas for hummus

• do not add salt when cooking (categorically!), otherwise the chickpeas will become hard and will not cook; you should always salt the peas when they are ready and soft; it is best to soak and cook the chickpeas in an enamel pan, aluminum cookware will not work, the color of the chickpeas will turn out dull and brown in it ;
• chickpeas are cooked over low heat (like all legumes), and there is no need to first bring to a boil and then reduce the heat. It is better to keep the entire cooking process on an equally even, low heat. The ideal method is simmering, this way the color of the peas remains beautiful and juicy.

By the way, here’s one little piece of advice for housewives - boiled peas can be dried in a colander and put in the freezer, they can be stored for a long time and are a good help.

• When cooking chickpeas, do not stir them, especially with an iron spoon. Legumes generally do not like metal, so even skim off the foam when boiling and take a sample only with a wooden spoon. The metal, like salt, gives legumes their fossil properties.

Preparing tahini - the main ingredient of real hummus

The second main and important ingredient of hummus is tahini or tahini. It is essentially sesame seeds, roasted, ground and diluted with olive oil. There are ready-made sauces of excellent quality on sale; if you wish, you can prepare them yourself at home. The proportions are arbitrary - by eye. I usually get it like this:

• for 500 g of sesame seeds, 2-3 tablespoons of oil.

When buying sesame, be sure to taste it - it should not be bitter, you need to take light sesame with a shiny tint.

Buy unpackaged sesame in bags, preferably by weight, where everything is visible.

Fry sesame seeds in a frying pan until light golden brown and grind in a blender. Dilute the resulting paste with olive oil.

Olive oil adds softness to the taste and increases the nutritional value of the dish. It makes the consistency of the pate even, smooth, and shiny.

For all sauces, pates and salads, prefer extra virgin olive oil, not refined. It contains almost all the vitamins and minerals found in natural olives and is completely natural.

Refined olive oil is also good, but it is already heat-treated and is best used in hot, fried dishes.

When the peas are ready

We soaked the peas, boiled them, they are soft, fragrant and are waiting for hummus comrades. Whether to remove the top shell of chickpeas or not is not an important question; the taste of the snack does not change. The consistency of the puree may change slightly - with peeled chickpeas it will be perfectly smooth, with unpeeled chickpeas with a shell it will be slightly pitted and rough. The choice here is yours.

I don’t remove the peel, and it seems to me that it tastes better. The fact is that I live in Antalya, we are friends with many Turkish families (otherwise it wouldn’t work, my husband is Turkish), I learned to cook this dish from experienced housewives with roots in the south. eastern regions, where hummus is a must on the daily menu.

By the way, if for some reason you cannot find chickpeas, you can replace them with regular peas. It will be just as delicious! Or use red or green lentils for cooking.

From this tirade it follows that I have a very good understanding of the taste of hummus, I often cook it, and I write first-hand and not from Yandex sources. The roughness of the consistency gives hummus a distinctive look. As I already said, the preparation process itself is not complicated or long.

Place the finished boiled chickpeas in a blender. You can first mash it with a mortar, this will be easier for both the blender and you. We also send boiled beets cut into pieces there.

We make beetroot and pea puree; at first it will be too dense, thick; it should be diluted with the water in which the peas were cooked to the desired consistency. The choice here is a matter of taste. Then add tahini, olive oil, chopped garlic, lemon juice, spices to the puree and process again.

Beetroot Hummus is almost ready, but before serving it would be a good idea to leave it in the refrigerator for at least an hour to let it sit.

How to serve hummus

Place the finished pate in a shallow salad bowl, or on a plate. Pour olive oil on top, but not too much, so as not to spoil the appearance, sprinkle with red pepper.

For serving, in addition to herbs and olive oil, you can use olives, whole peas, vegetables, on top of hummus you can beautifully place pieces of hard-boiled eggs, fresh mint petals - use your imagination and your excellent, delicate taste.

I don’t know how many boys are in men and men are in boys, but every housewife has an army of star cooks and servers, we just don’t always like to be in charge. You can serve hummus with pita bread, with tandoori flatbreads, with croutons.

According to the original Arab tradition, hummus is eaten with pita flatbreads. It is suitable as a quick breakfast every day, or as an appetizer in a gourmet menu.

Video: Recipe for Hummus with Eggplant

The iconic dish of the Middle East, Central Asia, and India - hummus - is prepared in many variations, with a different set of spices and refreshing additions. Only the classic basis of this dish remains unchanged - creamy puree of (hard small peas) with the indispensable sesame paste tahini (tahini).

Let's look at a classic recipe for hummus, evaluate its calorie content and dietary effects, and list options for additional and substitute ingredients for this dish.

Chickpea hummus – recipe with photo

The chickpeas are soaked for a long time, then boiled until completely soft (also a slow process), thoroughly pureed in a blender along with sesame paste, seasoned and served hot or cold in the traditional design in the form of a flat “crater” with olive oil, nuts or whole cooked chickpeas in the center . Hummus is also stored for future use - in an airtight container it can be stored in the refrigerator for up to 5 days.

Despite the simplicity of the basic composition, the characteristic taste that a Middle Easterner will recognize and appreciate from the first spoon is determined by the ratio of ingredients and the proportion of seasonings.

Let's look at an example recipe for classic hummus:

• 2 cups chickpeas (available in almost all fairly large domestic stores);
• 4 tablespoons tahina paste (tahini) - this ingredient can also be found on sale; self-cooking is quite labor-intensive and consists of frying in a dry frying pan; then the seeds are thoroughly ground and ground into a paste with olive oil;
• 80 ml freshly squeezed (you will need 1 large lemon or one and a half medium ones);
• 4 slices;
• 100 ml;
• ground black pepper;
• ground paprika;
• fresh greens.

Preparation:

• Soak the chickpeas overnight in cold water (it helps to add a teaspoon of baking soda to it)
• The next morning, drain the water, rinse the swollen peas well, place them in a saucepan, add cold water, boil and cook until completely soft (on average, for 3-5 hours).
• Place warm boiled chickpeas into a blender bowl or pass through a meat grinder. If necessary, add pea broth to obtain the required consistency of thick sour cream.
• Season the chickpea puree with sesame paste, olive oil, lemon juice, pressed garlic, ground black pepper and blend again in the blender bowl.

Serve the finished hummus on a flat plate - level one and a half to two tablespoons of the seasoned chickpea mixture, make a depression in the middle of the circle, pour in a little olive oil, put in whole boiled peas. Decorate the edges with a sprinkle of ground red paprika and finely chopped parsley.

Hummus as a component of a diet menu - is it possible?

With this basic composition, the finished hummus has a high energy equivalent - about 300 kilocalories in 100 grams. This value can be reduced to 200 units by excluding the high-calorie tahini paste from the composition - however, experts say that without the subtle nutty note that grated sesame seeds with oil gives to the food, hummus loses the right to its “brand” name.

However, even a classic high-calorie composition can be useful in dieting practice:

• For vegetarians (especially vegans) hummus will ensure the flow essential amino acid and abundant protein nutrition.
• For those losing weight, this dish will help you feel full very quickly. Literally one spoon is enough to completely tame your appetite for the next few hours.

Composition and addition options

Hummus is prepared in different ways, maintaining the basic principle of the recipe. This dish includes:

• Other legumes - and white ones - are used as a base instead of chickpeas.
• Vegetables - mainly for decorating the finished hummus, sometimes as an additional ingredient in the pea mixture. This is how they use it

Chickpea hummus is a popular oriental snack in the form of a thick, smooth pate paste. You can spread it on bread or serve it as a sauce or dressing for salads or main courses. I have already told you briefly. Now I decided to show you a detailed recipe for making hummus at home with photos and videos.

Ingredients

• Dry chickpeas - 2 cups.
• Freshly squeezed lemon juice from half a small lemon.
• Sesame tahini paste - about 5 tablespoons. Watch the video recipe.
• Vegetable oil - sesame, olive or other - a couple of tablespoons.
• Spices - any to your taste. For example, hot red pepper, cumin, coriander, paprika. I first grind whole cumin and coriander in a coffee grinder.
• Additives as desired - a couple of cloves of garlic, pulp of baked eggplant or pumpkin, spinach, etc.
• Salt to taste.
• Water.

How to make hummus at home

Fill the chickpeas with water at room temperature. Leave to soak for several hours or overnight. Drain the water from the soaked chickpeas, rinse them and fill the pan with new clean water - cold.

Place the pan on the fire and bring the water to a boil. Cook the chickpeas over medium heat for about half an hour. We don't add salt! If you salt chickpeas prematurely, they will be hard. Salt should be added at the end of cooking, about 10 minutes before the end of cooking. I often see recommendations on various websites to cook chickpeas for an hour or more, and even add soda when cooking. I find that most recipes don't require that much cooking time at all. Well swollen chickpeas after soaking can be eaten even raw. And half an hour of cooking is enough to soften it.

Place the finished chickpeas in a colander to drain the water. But don’t pour out the water completely. You will also need it to make hummus.

Add sesame paste and lemon juice to the chickpeas. Do not overdo it with lemon juice - hummus should not be sour. The lemon juice here only sets off the sesame paste. If you are not sure, it is better to add less juice.

Now add vegetable oil. You don't need much - the sesame paste already contains oil. Grind the chickpeas in a blender. When it becomes difficult to chop, add some of the water in which it was boiled to the chickpeas. And we continue to grind.

When the chickpeas turn into puree, add salt to taste and spices - whatever you like. In this case, I added hot red pepper, ground paprika and cumin to my hummus, as well as a little black pepper.

Depending on spices and other additives, hummus acquires different tastes and different shades of color. For example, hummus with baked pumpkin becomes brighter and orange. If you add spinach, the hummus will be green.

Again add a little water in which the chickpeas were boiled to the hummus, and also, if desired, a little oil. Blend with a blender until smooth, so that the hummus is homogeneous without any chunks. Commercially produced hummus is usually completely uniform and smooth. It’s difficult to achieve such an ideal consistency at home, and it’s not necessary.

The hummus should be thick enough that it can be spread on bread or scooped into a flatbread.

Serve the finished hummus warm or chilled. It's delicious either way. Traditionally, hummus is served in the shape of a ring on a large flat dish.

To do this, you need to put hummus in a pastry bag and squeeze it onto a dish. If you don't have a piping bag, use a regular plastic bag. Place the hummus in a bag, cut off one corner of the bag and squeeze the spread onto a plate.

Pour a little sesame or olive oil into the middle of the hummus ring. Hummus is decorated with spices and fresh herbs. I garnished it with ground paprika and parsley.

Serve with fresh vegetables and some flatbreads - for example, pita or chapati. You can also make it into hummus or something similar. For example, in the photo below I have chips made from a mixture of corn and whole grain wheat flour.

Hummus can be stored in the refrigerator for several days. For storage, put it in a glass jar. We do not fill the jar to the very top - there should be some free space left. Level the surface of the hummus and pour a thin layer of oil over it. This is necessary so that the hummus on top does not dry out. Close the jar with a lid and place it in the refrigerator.
Before serving, you will need to mix the hummus and oil in a jar.