The hummus is a recipe that focuses on a legume, chickpea, one of the foods that our body craves the most for its nutritional richness. Indeed, like many legumes, chickpeas are loaded with proteins (vegetable, therefore), zinc, fiber, but also vitamins. This legume is a basic ingredient in almost all Oriental dishes. Today, they can be found in any food store in different forms. In dry grain, cooked, canned, and even in the form of powder sold in bags, which can be used for example in the preparation of “healthy” pancakes. However, it is advisable to privilege the consumption of chickpeas cooked at home. There, you will be sure to consume a healthy food, without adding preservatives and others.
Legumes are, in fact, pulses. Among them are chickpeas, but also lentils, beans, kidney beans, white beans and split peas.
Athletes consume them during a dry muscle diet. The level of vegetable protein is excellent and even better when combined with other sources of protein. Pulses will provide the energy needed during training .
In addition, they have a characteristic, non-negligible, indeed, they are rich in fiber which, they give the feeling of satiety, which allows to be quickly satiated and no longer have cravings, for a long time . Ideal for the sportsman , but also if one is in a period of regime.
Chickpeas are cooked in many ways. The recipes in which we integrate this legume are numerous. Here we will deliver you the healthy recipe to cook yourself the hummus.
Humus is also a favorite food for those with a ketogenic diet or those who eat the Paleo diet: A food rich in protein and good fats.
Here it is, do not hesitate to share it.
Homemade healthy hummus
Ingredients for making homemade hummus:
200 grams of dry chickpeas
2 tablespoons of olive oil (virgin, cold pressed and fruity if possible)
10 cl of lemon juice (organic)
10 cl of water
1 almond milk yogurt , with sheep’s milk or with
Paprika soya
Preparation of hummus
First of all know that chickpeas are legumes, so they must be soaked in a large amount of water for at least 8 hours, and this before any recipe for chickpeas. For example, you can let them soak the night before for the next day. The same goes for homemade hummus. The ideal is to let them soak a whole night.
Drain the water from the chickpeas and pour into a large pot of cold water, salt. Boil the water. When the water begins to shudder, turn down the heat. You will see a foam form on the surface, remove it with a skimmer, to keep the broth clean. Simmer for about 1 hour 30 minutes.
When the chickpeas are cooked, drain with a colander. Pass the chickpeas under the cold water tap and pour them into the blender.
Add chickpeas to water, olive oil, lemon juice and soy yogurt. Blend everything for a long time until you obtain a smooth paste. It takes, in average, 8 minutes of mixing to achieve it. The more you mix the texture becomes smooth, a real treat.
Pour the resulting hummus into an airtight container and place it in the refrigerator.
Once cool, you will be able to enjoy your homemade hummus.
