It’s the trendy snack. Hummus is a snack made from chickpeas that has united vegetarians, vegans and omnivores. Very satiating, nutritious and versatile. Furthermore, with a little imagination, we can prepare different types of hummus.
What is hummus?
We call it hummus, but in its place of origin it is known as bi tahini hummuswhich literally means ‘chickpeas in sesame paste’. It is a dish widely consumed throughout the Middle East and increasingly by Spaniards and other Europeans. Hummus, although typical of Lebanese, Palestinian, Israeli or Jordanian cuisine, has been gradually entering our gastronomy. We are not exaggerating if we say that it has become one of the healthy snacks most popular.
“As a preparation, hummus is a creamy paste whose base is chickpea puree and to which the following ingredients are traditionally added: tahini (sesame paste), lemon juice, garlic, olive oil, salt and cumin,” he says. Leticia Lozano, dietician-nutritionist and member of the Spanish Academy of Nutrition and Dietetics. “As a curiosity, the chickpea culturally entered the cuisine of the United States thanks to hummus. Until this recipe appeared on the market as a snack in 2014, the vast majority of the American population did not know about this legume,” says the dietitian-nutritionist.
Nutritional benefits of hummus
The chickpea is the main protagonist of hummus. That is why it is a food rich in proteins, carbohydrates, fiber, vitamins E, K and folates, and minerals, such as iron, magnesium, phosphorus, copper, manganese and selenium. hummus recipe contains lemon, it promotes the absorption of iron, present in hummus in the form of non-heme iron. Thus they form a perfect combination,” says Lozano.
It also highlights its high fiber content. «Although being crushed it would not be as effective.» In return, it is more digestive for those people who find the whole legume gassy.»
Another important thing that the traditional hummus recipe has is the advantage it contains. olive oil, which provides all the cardiovascular benefits associated with the unsaturated fatty acids and bioactive compounds (polyphenols) it contains. Unsaturated fats, when they replace saturated fats in the diet, contribute to maintaining blood cholesterol at normal levels. For their part, the polyphenols in olive oil contribute to the protection of blood lipids against oxidative damage.
Tahini, which is a sesame seed paste, “is rich in calciumespecially, if whole sesame without husking is used. This pasta is somewhat darker and should always be specified on the packaging as whole or complete. It is also rich in unsaturated fatty acids that are cardioprotective, and in minerals such as phosphorus, potassium, magnesium and zinc«, remember.
Finally, we must not forget garlic and cumin. “They are used in very small quantities and their function is little more than organoleptic. The advantage is that they provide flavor without having to use so much salt,” says the dietitian-nutritionist.
And although it is not a nutritional property of hummus in the strict sense, Lozano understands that incorporating hummus as a snack contributes to increase legume consumption to the detriment of other snacks based on processed meats, which are not healthy at all.
Not so healthy hummus recipes
Being a food that has become so fashionable, we can find a great offer of already prepared hummus in any supermarket. “Although there are commercial brands that offer very high quality hummus, many others provide a high salt content (more than one gram per 100 grams). In addition, they may contain added sugars and the oil used may not be virgin olive oil, but rather other refined oils,” explains the expert.
These commercial proposals “have a low nutritional quality compared to the traditional recipe” and should preferably be consumed occasionally.
Ideas for original homemade hummus recipes.
Strictly speaking, we can only talk about hummus when it comes to chickpea hummus. Nowadays, there are infinite versions of the traditional recipe: with sweet potato, avocado, cauliflower, eggplant, pumpkin, carrot, etc. There are many ingredients that break with the original hummus recipe, but to call it hummus it must necessarily include chickpeas. If not, we will be faced with a pâté, a spread or the popular ‘dip sauces’.
Lentil hummus (or any other legume)
And not only with lentils. We can make bean hummus (white or pinto), pea hummus and even lupin hummus… «It cannot be said that there is one legume more appropriate than another to use as a base, in the end it is a matter of taste.»
As a culinary trick, if you use legumes in preservation, it is interesting not to throw away the liquid, also known as aquafaba. “This liquid makes hummus or legume pâté recipes look like a mousse, much creamier. You can also add water if the mixture is too dense,” says the expert. And remember that cooked legumes are healthy and lightly processed foods (they only contain legumes cooked in water and salt).
beet hummus
In this case, beaten beet is added to the legume base. “In addition to being exquisite, it gives the recipe a vibrant color,” says the dietician-nutritionist.
Avocado hummus
Something similar happens when avocado is added. “There are people who prefer guacamole, but the hybrid between guacamole (the popular Mexican avocado and chili sauce) and traditional hummus also has many followers.”
This recipe adds to the benefits of the legume, the healthy fatty acids of the avocado, which must be balanced with whatever olive oil can be added.
Eggplant hummus
There is also another typical eggplant pâté from the Middle East, especially in Syria and Lebanon, known as Baba ganoush or Muttabal, which basically replaces the chickpea with smoked eggplant. “In the most current recipes for this pâté, yogurt is added. At a nutritional level, obviously we cannot compare chickpeas with eggplant, but not everything has to focus on protein,” says Lozano.
Pepper hummus
Roasted red pepper cream with walnuts also has a name (muhammara) and a lot of history. It is a typical Syrian dish that provides color and all the antioxidant benefits of this vegetable.
carrot hummus
In essence, it is about adding thick, previously cooked carrot puree to traditional chickpea hummus. The carrot adds a very pleasant touch of orange color, which the little ones especially like.
sweet potato hummus
The recipe for this hummus is similar to the previous one. The sweet potato provides a very pleasant sweet and soft touch to the recipe. As a final chef’s touch, it can be served with a topping of chopped nuts, which add fiber and healthy fatty acids.
Chestnut hummus
Possibly the version furthest from tradition and one of the most stimulating proposals of new cuisine. The chickpea puree is replaced by a puree of cooked chestnuts and beaten until you have a smooth puree. They can be accompanied with vegetable crudités to add vitamins and minerals to the recipe.
The chestnut provides us with complex carbohydrates, fiber, potassium and zinc.
Leticia Lozano. Dietitian Nutritionist from the University of the Basque Country (2008) and Master in Nutrigenomics and Personalized Nutrition (2011), from the University of the Balearic Islands (UIB). He has worked as an advisory support staff for the healthy and sustainable office (OUSIS) of the UIB, where different lines of action focused on public and environmental health are developed. Associate professor in the Department of Nursing and Physiotherapy of the UIB, in the subjects of Dietotherapy and Healthy Eating and Physical Exercise (2013-2021). She is currently a professor in the University Expert Degrees taught by the UIB in Vegetarianism and Diet Planning, Nutrition and Child Food, and Nutrition Applied to Sports. DN and consultant in hospital catering. INSTAGRAM: @leticialozanotunutricionista
