Some of the famous Middle Eastern dishes are Hummus, Falafel, Kebab, Shakshuka, Pita bread, shawarma, Baklava, Baba Ganoush, Tahini, Arabic Rice, and Dolma etc. With time these amazing dishes of the Middle Eastern were introduced to the other parts of the world. Some of the dishes are praised so highly that they have become staple of other parts of the world as well because of its unique taste. Some of the widely known Middle Eastern dishes are shawarma, Hummus, Baklava, Pita etc.
Here we will this in detail about the Middle Eastern origin dish hummus.
What is Hummus?
Among the Middle Eastern region, each country claim that Hummus originated in its premises, others say that it is a Syrian-origin dish, some say it is Lebanese. Through research, the earliest mention of Hummus was made in Ancient Egypt. In the 13th Century, Egypt hummus was first introduced. Later, it was imported to the entire Middle Eastern region. It became popular there because of the abundance of growth of chickpea in the region. Its flavours were also mild which an instant hit with the masses were.
After being made in the region for hundreds of year it was imported to Greece, Italy etc. Nowadays, it is nearly available in every country because it is a healthy dip and with great taste. Unlike popular opinion hummus is not at all fattening it is full of proteins, fiber and healthy fat. It is easy to digest , tasty and gives you the feeling of fullness for longer hours hence making it an ideal food for weight management.
What is Hummus Made of?
Hummus is made with the following ingredients
- Garbanzo beans also known worldwide as chick peas
- Tahini paste (it is made from sesame seeds)
- Lemon juice
- Salt
- Cumin powder
- Garlic
- And olive oil.
Method
Making hummus is quite easy all the ingredients are blended together until it forms a thick paste. The texture of Hummus is very creamy.
Garnish
Hummus is garnished with the following things
- Olive oil a generous drizzle
- Sumac a Middle Eastern spice
- Pine nuts
- Zaatar
- Paprika powder
- Parsley
- Fresh mint
Serving
Hummus is served with a variety of things such as
- pita bread,
- fresh vegetables such as carrots, cucumber etc
- falafel
- chip
- crackers
- sometimes it is also used as a sandwich spread
Read More: Healthy Eating In Real Life How To Make Healthy Eating A Lifestyle
Nutritional Profile of Hummus
Hummus being a dish of great taste has also a highly nutritional dish mainly because it contains only a little amount of oil and no artificial flavors such as sugar etc.
Chickpeas the primary ingredients used in hummus is full of plant based proteins which makes it favorable for even vegan people. It aids in digestion and maintain weight of individuals. Chickpeas also help in regulating the blood sugar of individuals. Some of the nutritional available in hummus are
- Proteins, hummus are an excellent source of proteins.
- Carbohydrates
- Healthy fat
- Fiber
- Iron
- Potassium
- Folate
- Some vitamins
- Calories In hummus are very low. In one tablespoon of hummus there are as low as 25 calories only.
Health Benefits of Hummus
- Hummus has a low glycemic index which makes it great for diabetic patients. They can have it without the tension of having their blood sugar spiked up.
- It has fiber which makes it great for people who are diet conscious and managing their weight.
- Hummus also helps in reducing inflammation. It has anti-inflammatory properties due to the presence of chick peas and olive oil present in it.
- Hummus contains good bacteria which aids the digestive process.
- Hummus is good for your heart as it improves cholesterol in the body.
- The tahini paste used in hummus contains calcium and protein which is great for our bones.
- It improves the functions of brains because of the presence of tyrosine and tryptophan in it.
- For kids hummus is an extremely healthy option as it is incredible for our digestive system and bones. Its creamy texture makes it easy to scoop and eat and there is no chocking involved.
Tips for Healthier Hummus Choices
A few things should be kept in mind while making hummus to make it even healthier and avoid extra calories in it.
- You can totally avoid oil and tahini in the hummus. Instead, you can add oil and the water of the chickpeas also called aquafaba. By ditching the traditional method and adding yogurt your hummus tastes amazing and has zero calories in it which makes it a great food option for heart patients.
- By adding more chickpeas to your meal, you are adding more fiber which results in making your stomach full for longer hours.
- Instead of eating your hummus with pita bread, tortilla chips, crackers etc. you can have it with fresh vegetables such as carrots, cucumber, celery, red peppers etc.
- If you like eating hummus with pita bread then you should prefer whole-grain pita bread as it is a healthier option.
- Using fresh ingredients can also help in making your hummus healthier such as using organic and good quality chickpeas and fresh lemons.
- Using the finest quality of olive oil also make the hummus great.
- Adding fresh herbs also adds more nutrients and flavor to the hummus.
- Having it with tofu to add more protein in your diet.
- Store-bought hummus should be avoided and homemade hummus should be preferred. While buying store-bought hummus look for options which have low sodium.
Conclusion
Hummus is a savory dish which originates from the Middle Eastern cuisine and has now gained a worldwide recognition because of its great taste and health benefits. Being made from chickpeas it has low glycemic index and is also good for diabetic patients and people with heart diseases. It is full of fiber because of which it makes for a complete meal. By paring it with fresh vegetables and adding more herbs you can make it healthier. Hummus is also good for people who are on strict diet or are managing their weight.
Please book an appointment with the best nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through instacare, or call our helpline at 03171777509 to find a verified doctor for your disease.
