Hummus – Healthy from the chickpea

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Hummus – Healthy from the chickpea


Hummus is an Oriental Paste made of pureed chickpeas, some spices, and Tahini, a Mus from sesame seeds. Especially in the Turkish and the Arab region, Hummus is a well-established food that is there to stay.

Also in Germany, with Hummus as a spread or Snack is gaining more and more popularity. Therefore, Hummus is already in many stores. But making Hummus is very fast, so that the healthy and tasty Paste is already after five minutes of preparation, ready-to-eat.

The origin of Hummus

Hummus originates from the Middle East and is an integral part of the food culture. The chickpea puree is eaten in Turkey and the Arab region for centuries and is even on the daily menu. For a long time Hummus in Germany was only in Turkish shops. There are now to buy Hummus, even in some super markets.

The chick-pea is originally from the Asia-Turkish space. From their area of origin, it was eventually brought to India and the Mediterranean. Today, India is due to the ideal climate for the growth of the Legume, is one of the largest cultivation of chickpea areas.

Overall, there are two varieties of chickpeas. The slightly larger chick-pea is yellow-beige, and is cultivated in the Mediterranean region. The Indian variety is smaller and wrinkled. It has a brown color.

Nutritional value of Hummus

Hummus scores not only with its taste, but the chickpea is also a lot of healthy nutrients such as folic acid, or Vitamin C. So are included in the Hummus predominantly the following vitamins:

  • Folic acid or Vitamin B6 is involved in the doubling of the DNA and division of cells, especially nerve cells.
  • Vitamin B1 plays an important role in carbohydrate metabolism and for the Functioning of the nervous system is essential.
  • Vitamin B2 promotes healthy skin, hair and nails.
  • Vitamin C is involved in the formation of collagen, bone, connective tissue, gums, and teeth. It protects against free Radicals and is involved also in metabolic processes, strengthens the immune system and helps in the absorption of iron.

In addition, the Mus is rich in the mineral Magnesium, zinc and iron materials. This makes the food especially for vegetarians and Vegans. Since they suffer by forgoing meat is easy to iron deficiency, offers Hummus, with its high iron content an ideal replacement.

Chickpeas contain a protein content of 20 percent. Of the essential amino acids threonine and lysine together are the largest part. Both amino acids have many functions in our body. Thus, they serve as building blocks for enzymes and hormones. Lysine is important for bone, Tendons, muscles, and the stability of the collagen. Threonine is involved in the formation of collagen and is an important building block for the antibodies.

In addition, Hummus is rich in fiber. These are decomposed in the colon by bacteria to fatty acids and water. This Ballastoffe slow down digestion. Carbohydrates are then added to a delayed and less converted to fat. This has a positive effect on the metabolism. Dietary fiber protect against constipation, Diabetes mellitus, Obesity, cardiovascular disease, colon cancer and hemorrhoids.

Chickpeas: you should note

Chickpeas contain phytic acid, which is known to bind proteins, iron, and Magnesium in a complex. As a result, the substances are out of the body, as they can not be complex. Vitamin C is columns in the location of the complex, so that the protein and the minerals are available again. As a result, the lemon juice in Hummus is supplier for Vitamin C and for the cleavage of the Complexes is very important.

You should prepare Hummus from dried chickpeas, so it is important that you let the chickpeas for at least twelve hours of sources, and then necessarily one hour in fresh water to cook. Chickpeas contain the toxin Phasin, the decomposed and harmless is to be heated, when the legumes sufficiently long. The consumption of raw or insufficiently cooked or swollen chickpeas leads to poisoning. In this case, the blood clumped and gastrointestinal discomfort up to a stomach-intestinal bleeding. Typical symptoms are Nausea, vomiting, and diarrhea.

The recipe: Hummus prepared easily

For a good Hummus, you only need a few ingredients. Here you can see the ingredients quantity for 4 persons:

  • 350 Grams Of Chickpeas
  • 3 cloves of garlic
  • Lemon juice of 2 lemons
  • 4 Tablespoons Olive Oil
  • 100 to 150 grams of Tahini Paste

The basic ingredient for Hummus are chickpeas. Dried chickpeas should you leave prior to further processing, for twelve hours over night in sufficient water sources and then for an hour in fresh water and cook until soft. For faster preparation, you can use canned chickpeas. These are already ready for consumption.

Add lemon juice to the boiled chickpeas in the next step, abrasion, garlic and olive oil and puree everything together. In the end, you should the puree Tahini, a Paste made from roasted and ground sesame seeds, the narrow, in order to get the characteristic nutty flavor of Hummus.

Depending on the recipe, the calorie content varies for each 100 grams between 170 and 360 calories.

Hummus Variations

Hummus is usually served cold and is very popular as a bread spread or vegetable Dip. You can rich Hummus but also to salads or as a Dip to larger dishes such as meat dishes. In the Oriental room Hummus is eaten with pita bread or Falafel. A special treat is Hummus with toasted pita bread.

You can taste Hummus, optionally, with additional spices such as cumin, salt and pepper and the soup with paprika, parsley, black olives and olive oil garnish. With yogurt refined Hummus gets a creamy consistency.