Nutrition And Fitness

Vegan, gluten free hummus

Hummus is the most famous chickpea dip. This recipe is most common in the Middle East, Greece and Cyprus.

Traditionally, hummus is served with Arabic bread or pita. The popularity of hummus in Europe and the USA is directly related to healthy diets. We are not surprise, this arabic mezze contains a lot of legume protein, unsaturated fats, iron, and fiber.

The main ingredients of hummus are boiled chickpeas, olive oil, sesame tahini paste, lemon juice, and spices. Other ingredients for the brightness of taste and color can be added to the dish: baked peppers, beetroot, pumpkin, avocado, greens and so on. Regardless of the recipe you choose, there are a few simple rules to make hummus the main role of the table. 

Is hummus vegan? 

Yes and yes! Due to its high caloric value, hummus is an energy supplier for vegetarian and vegan diets. Consumption of chickpea helps build muscle mass, so it is included in athletes’ diets.

Does hummus have gluten?

No hummus is a gluten-free product 

Hummus Nutrition Facts.

100 g of homemade hummus contains about 16.12 g of carbohydrates, 4.9 g of protein and 8.6 g of fats. In hummus, the addition of seasonings increases the percentage of fats, while the content of carbohydrates is reduced. Depending on the set of components, the caloric value of the finished snack is determined in the range of 170-180 kcal.

The high content of B vitamins is a valuable quality of this food. Especially a lot of pyridoxine in chickpeas (vitamin B6), which is necessary for normal operation of the nervous system (20% of the daily requirement of 100g). In second place in terms of content – folic acid (vitamin B9) – a portion of hummus in 100g supplies about 15% of daily intake of this vitamin, which allows you to fight with some types of anemia, depression and memory impairment.

Chickpeas provide to the body almost daily norm of vitamins and minerals:

Copper – necessary for the formation of red blood cells, as well as some enzymes of the immune system.

Sodium – regulates water and salt metabolism and determines the stability of cell membranes.

Phosphorus – improves the work of the brain, is necessary for bone tissue, including strengthening tooth enamel.

Iron – is a part of hemoglobin.

Zinc – strengthens the immune system.

Potassium and magnesium – establish the normal operation of the heart muscle.

The amino acid, which is a lot in the chickpeas, is needed to produce serotonin – “happiness hormone”. As a result of the use of hummus – reduce the risk to the body of negative effects of stress reactions.

The Fiber in chickpeas has a positive effect on organs and systems:

  • prevent the development of cancer;
  • improves metabolism ;
  • reduce cholesterol level;
  • slow down the absorption of glucose from the intestine into the blood, which is especially important for people with diabetes.

How to buy hummus?

Quite often hummus which you find in supermarkets is not a high-quality product, however, its still possible.  

To make sure that you buy a good product, read the label carefully there should be: 

  • No Soy;
  • No Conservants;
  • Soy and other vegetable oils except for olive oil.

To make sure that the hummus you eat is healthy and high quality, the best way is to cook it yourself.

Gluten-free, vegan hummus recipe:

  • USE FRESH INGREDIENTS

Even if one of the ingredients is suspicious quality, it will affect the taste of hummus. All ingredients need to be fresh.  

  • IT’S BETTER TO COOK WITH DRY CHICKPEAS.

For hummus, it can be used or dry chickpeas or canned ones. Dry chickpea will make the consistency of the snack soft and delicate. If you did buy canned chickpea, we recommend boiling it in boiling water for 20 minutes for softness. This will also help to remove the flavor of the canned product.

  • DO NOT OVERCOOK CHICKPEAS

To make hummus soft and right consistency. If you have overcooked chickpeas, it is better to use it for a salad: here this texture will be appropriate.

  • USE PRE-COOKED GARLIC.

Bake the garlic in the oven or fry it in oil until it is soft. This will add spice to your hummus.

To make no tahini hummus you can use sesame oil, any nut butter, sesame seeds or greek yogurt.

 

To make lowfat hummus recipe, you can use light greek yogurt or only lemon juice. 

What to eat with hummus?

  • Spread hummus on pita or crackers;
  • Use hummus instead of salad sauce;
  • Try to mix hummus with mashed potatoes;
  • The perfect combination of hummus with veggies, just use it as a dip;
  • Just eat with a spoon.

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