Mmmmmm… Hummus… Growing up in Israel, practically eating this stuff from birth, you’d think I’d be over hummus by now. But, to be honest, I still, to this day, get hummus cravings on a regular basis. No wonder, as this popular Israeli dip is so delicious, nutritious, filling and extremely easy to prepare. Over in Israel and some other Middle Eastern countries, ‘Hummus Dip’ (or, as Israelis call it, ‘Hummus Salad’ or ‘Spread’) can quite often be eaten as a main meal, believe it or not, along with pita pocket bread, salad, and sometimes sauteed mushrooms or lightly roasted pine nuts or falafels.
Chickpeas, which are the main ingredient in hummus, are a very nutritious legume. They contain loads of fibre, protein and low GI carbohydrates. Combined with rice or bread, they can provide a complete protein. They are also high in iron, which makes them the food of choice for vegetarians or vegans. Chickpeas also contain brain enhancing nutrients like tryptophan, phenylalanine and tyrosine, which all help lift mood. They are also high in Folic acid (great food for mums to be), Omega 3 (for cardiovascular health and brain function), the trace mineral Molybdenum (helps the body detoxify sulphites) as well as the mineral manganese. So many great reasons to get some chickpea power into your life!
Maya’s KIS Israeli Hummus Recipe
1 can of cooked or canned chickpeas, drained
1 tsp unhulled tahini or Israeli tahina (if available)
1 tsp paprika
1 tsp ground coriander
1 tsp cumin
2 tbsp olive oil
1-2 garlic cloves (add one clove first and taste – if it needs more, add another one)
1/4 – 1/2 cup of water (add 1/4 first, if it needs more water add up to 1/4 cup more)
Juice of of half a lemon
Pinch of sea salt or Himalayan rock salt
Place all ingredients in a blender or food processor
Blend well until all ingredients are well combined and the mixture is smooth
Enjoy as a dip with some vegetable sticks or crackers, or with pita bread, salad and falafel.