Humus is not the same as hummus. Hummus is a chickpea paste whose properties and nutritional values have long been appreciated in the Middle East, where it comes from. Although hummus is high in calories, in some countries it appears in almost every meal. It is eaten with bread or as an addition to other dishes, and the recipe for hummus is passed down from generation to generation. What are the properties of hummus and how is it different from humus?
Humusis not the same ashummus . Hummus, orchickpea paste , is a traditional Middle Eastern dish, whosepropertiesandnutritional values appreciates has been around for a long time, andrecipefor hummus is passed down from generation to generation. On the other hand, humus is … organic remains, mainly plant, accumulated in soils.
The term "hummus" used as the name of chickpea paste comes from Arabic and literally means chickpeas (chickpeas). This dish is a smooth paste made of chickpea beans cooked until soft with the addition of tahini (sesame paste), garlic, s alt, lemon juice and olive oil. Sometimes other pods are used instead of chickpeas, e.g. broad beans. Common spices are Roman kimono and parsley.
Hummus was spread to other regions by Arabs from Lebanon. In recent years, it has also become popular in Europe and the United States, thanks to vegetarians and vegans, for whom it is a nutritious component of the diet.
Chickpeas are a very old grain that has been cultivated for thousands of years in the Middle East and India. Legends say that it grew in the Hanging Gardens of Babylon - one of the seven wonders of the world. Also, the legend concerns the origin of the humus itself, allegedly prepared for the first time in the 12th century by Sultan Saladin.
Currently, there are disputes about the origin of humus, but due to the multitude of varieties of the dish and its huge popularity in the eastern regions, it is practically impossible to establish. The inhabitants of Lebanon and Israel compete the most fiercely for the title of humus makers. Humus is most popular in the Middle East, North Africa and Caucasian cuisines. In Israel, Syria, Turkey, Palestine, Jordan or Egypt, it appears in almost every meal when eaten with bread or as a side dishfor other dishes.
Hummus- properties and nutritional values. Hummus is a treasury of protein
Hummus is a very nutritious food, rich in vitamins, minerals and, above all, in protein. For the latter reason, it is an indispensable element of a vegetarian and vegan diet. It is very important to combine chickpeas with sesame paste (tahini), which provides the amino acid methionine, making the protein from the entire dish more accessible to the body.
The same happens when we combine humus with bread - the pool of amino acids is supplemented with those present in cereals. As a high-protein product, humus maintains the feeling of fullness long after eating, which prevents snacking between meals. People who do not eat meat will appreciate humus also because of the presence of iron and its protective effect against anemia.
Worth knowingHummus - nutritional values (in 100 g of product)
Energy - 166 kcal Total protein - 10 g Fat - 7.9 g Carbohydrates - 14.3 g Fiber - 6 gVitamins(% of recommended daily intake) Thiamin - 0.2 mg ( 12%) Riboflavin - 0.1 mg (4%) Niacin - 0.6 mg (3%) Vitamin B6 - 0.2 mg (10%) Folates - 83 µg (21%) Vitamin A - 30 IU (1% )Minerals
Calcium - 38 mg (4%) Iron - 2.4 mg (14%) Magnesium - 71 mg (18%) Phosphorus - 176 mg (18%) Potassium - 228 mg (7%) Sodium - 379 mg (16%) Zinc - 1.8 mg (12%) Copper - 0.5 mg (26%) Manganese - 0.8 mg (39%) Selenium - 2.6 µg (4%)
Hummus lowers blood sugar
The ingredients of hummus make the whole dish have a low glycemic index, which means that the sugar in it is slowly absorbed from the gastrointestinal tract. Thanks to this, spikes in the level of glucose and insulin in the blood are avoided, and this prevents problems with insulin resistance, diabetes, uncontrolled weight gain and hunger pangs.
The main nutrients present in humus are protein, fiber, he althy fats and B vitamins (except for vitamin B12 available only from animal sources), iron, zinc and manganese.
Hummus can protect against cancer
Anti-cancer properties are demonstrated by the ingredients of chickpeas - saponins, phytic acid, fiber and antioxidants present in olive oil, sesame and garlic. Hummus can prevent colon cancer. It is mainly due to the presence of fiber, which helps to clear the last part of the digestive tract from fecal masses faster and shortens the time of contact of intestinal cells with toxins.
Hummus for strong bones
Hummus is rich in minerals that are essential for the formation of a strong and dense skeleton - calcium, zinc, copper, magnesium, iron and selenium.Copper is responsible for the stable structure of the skeleton as it strengthens the bonds between collagen and elastin. Providing calcium with food reduces its loss from bones and has a positive effect on maintaining their mass. Zinc has also been shown to be an essential factor in bone growth and bone he alth.
Hummus - properties and nutritional values of chickpeas from which hummus is made
Source: x-news.pl/Agencja TVN
Hummus for a he althy heart
Chickpeas help to lower cholesterol, reduce blood pressure and have a protective effect on the circulatory system. Responsible for this, among others fiber, which binds unfavorable cholesterol fractions and supports the excretion of excess fat from the body. Legumes also protect against atherosclerosis by preventing the formation of deposits in the arteries. Studies show that eating cup of cooked pods daily reduces the risk of a heart attack. Another component of humus known to have a beneficial effect on the heart is olive oil, the regular consumption of which lowers blood pressure and the level of "bad" cholesterol. Oil and sesame have an anti-inflammatory effect due to the presence of antioxidants, which strengthens the walls of the circulatory system and prevents their degeneration.
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Hummus supports the digestive tract
The fiber in hummus increases stool volume, accelerates intestinal peristalsis, and helps regulate bowel movements. It is also a breeding ground for "good" bacteria that live in the intestine.
Hummus reduces chronic inflammation
Chronic, low-grade inflammation is associated with many diseases, such as autoimmune and cancer. Garlic, olive oil and chickpeas are hummus ingredients with scientifically proven anti-inflammatory effects.
Hummus gives you energy for a long time
Thanks to the content of complex carbohydrates, he althy fat and protein, hummus is a dish that will fill you up for a long time and give you energy, which means that you need to reach for snacks less often. Thanks to this, hummus is recommended during the use of slimming diets (of course in moderate amounts).
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Author: Time S.A
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Find out moreHummus- recipe. How to make hummus?
There are many recipes for hummus. Each housewife in the Levant has her own recipe, just like in every Polish home a slightly different vegetable salad is made. However, the base recipe is always the same. Traditional hummus is made from dry chickpeas. You can also use the canned one, which significantly speeds up the preparation of the paste, although gourmets strongly advise against this variant.
Ingredients (for 4 large bowls)
- 1 cup of dry chickpeas
- ½ glasses of tahini paste
- juice squeezed from 1 lemon
- 1-2 cloves of garlic, finely chopped or pressed through a press
- 1 teaspoon ground cumin
- 1 teaspoon of baking soda (½ teaspoon each for soaking and cooking)
- s alt
- chopped parsley
- olive oil
- water
Pour dry chickpeas into a strainer, rinse under running water until the water runs clear. Put the chickpeas in a dish and pour water over the seeds so that they cover the seeds twice. Add baking soda, mix. Leave to soak for 6-12 hours or more. You can change the water while soaking, but it is not necessary. The seeds will approximately double their volume. After swelling, rinse the chickpeas and put them in a pot. You can pour fresh or soaked water over it. Add baking soda. Baking soda increases the pH of the solution, which accelerates the softening of pectins and hemicelluloses present in chickpeas. This shortens cooking and makes the seeds more tender. Boil the chickpeas until tender for at least 1.5 hours, then add s alt. After boiling, pour off the water, leaving the part to blend. The more the humus is to pour, the more water should be left in the vessel. You can mix cold or hot. The hot-blended grains will make a softer paste because the starch in them will not have time to form a mesh of bonds (which happens when the starch is cold). After blending, add the tahini, lemon juice, garlic and other spices. Mix thoroughly. It is better not to mix the olive oil as it can make the hummus bitter. You can mix it with the paste at the end or pour it over the top.
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