Many foods in Arabia were prepared with herbs spices and oils to serve a healthy dose of calories minerals and vitamins without compromising the flavor of the meal. One of them is ‘Hummus’. Hummus itself existed before the time of Holy Prophet. The recipe dates back to as old as the Egyptian period in 13th century where the food was prepared with several other dishes and served as a dip. Its use as gravy and food dip has been documented during the time of Holy Prophet and considered as one of the most beneficial foods for daily consumption.
Eating hummus can give the person about 170 calories per 100 grams and 10% of daily dietary value required by the body. Most of the fat content is contributed by tahini and olive oil is around 14% (depending on the recipe proportions). This one most important hummus benefit.
Hummus Recipe is very easy. Originally the paste was grounded with the help of mortar and pestle, but now with the help of technology, a simple blender will do the trick.
- First take 100-200 grams of chickpeas (depending on the amount of serving you intend to make) and add it to the container.
- The easiest way would be to get some premade tahini from the market, but if that’s not possible, dry roast 50-100 g white sesame seeds and add it to the container.
- Use 1-2 table spoons of lemon juice and mix it with green chilies, garlic cloves and salt for taste. Now blend the contents until a smooth paste is formed.
- Transfer the paste out from the bowl and add parsley, mint or coriander to garnish.
Main Ingredients of Hummus Recipe & their Benefits
The main ingredient of conventional hummus recipe is chickpeas which is rich in dietary fiber, B vitamins, proteins and minerals such as manganese. Although there a number of variations in the hummus recipe, chickpeas are always abundant making about 70-80% of its consistency.
It is also vegetarian-friendly source of protein that can be combined with nuts, whole grains, eggs and dairy to get a nutrition rich meal. The fiber content in chickpeas helps in digestion of food and fights against digestive tract ailments such as constipation and weak bowel movement. Manganese in chickpeas promotes healing of wounds and other important chemical reactions within the body, while folate aids in growth of new cells and facilitates brain cell communication. Folate is also an important element in protection against genetic mutations that can result into cancer.
2. Olive Oil
Olive oil is another vital ingredient of recipe of hummus and one of the true blessings of Allah extracted from the fatty fruit of Olive tree. In contains about 24% saturated fats, omega-3 and omega-6 acids, but 73% of its content is predominantly monounsaturated fats called oleic acid which is very healthy for the body with unlimited medicinal benefits.
Its was reported by Ibn al-Qayyim that Holy Prophet S.A.W said, “Eat olive oil and anoint yourselves with it, for it is from a blessed tree.” Tirmidhi At’ima – 43
Oleic acid helps treat inflammation in the body and aids in fighting fighting cancer cells. Aside from that, olive oil is also rich in antioxidants vital for neutralizing free radicals within the body that are harmful to the tissues. Its use is highly recommended for heart patients and people suffering from obesity, making it an ideal choice for cooking.
Tahini is a condiment served as a dip itself but makes up for one of the main components of recipe of hummus. It is prepared from toasted ground hulled sesame seeds and served with Mediterranean cuisines. It is a popular condiment used in regions such as Balkans, Caucasus, Middle East, Northern Africa, China and South East Asia.
Here are 5 benefits of Tahini as per Nutritional Content
- Tahini is a rich source of several minerals such as potassium, phosphorus, iron, magnesium, calcium and lecithin
- The Methionine in Tahini helps the liver in detoxification of the blood
- Several vitamins such as vitamin E and vitamins B1, B2, B3, B5 and B15 are also present tahini which helps cure numerous growth and functional problems.
- Daily consumption of tahini can help maintain healthy skin and protein requirement for a good muscle tone.
- The best thing about tahini is that it doesn’t make the person fat. Tahini is high in saturated fat or good fat which is not stored in the body and easily gets assimilated.
4. Lemon Juice
Lemon is the 4th most important ingredient of hummus receipe. Lemon is an extremely sour fruit used in diluted amounts for flavoring in foods. Use of lemon juice in hummus is based on the taste preferences, but due to the numerous health benefits its use is recommended. Its contains many nourishing elements such as vitamin C, vitamin A, vitamin B6, vitamin E, niacin thiamin, folate, pantothenic acid, riboflavin, copper, iron, magnesium, calcium, zinc, potassium and phosphorus.
- Indigestion and Constipation
Adding a few drops of lemon juice in your meal can help cure indigestion and constipation effectively than most modern medicines.
Lemon juice is medically proven in helping break common cold, flu and fever by increasing perspiration in the body which helps detoxify blood from harmful agents.
- Dental Care
Lemon juice is a natural dental medicine used for pain relief, antiseptic and coagulant to stop bleeding from the gums. It also helps kill bad odors in the mouth.
- Skin Care
Lemon juice is also an organic skin care medicine used for treating sunburns and weak venoms such as the sting of the bee. Using lemon juice can reduce the spread of acne and eczema on the body and acts as an anti aging remedy.