In this article we are going to show about what you need and how to cook humms. This healthy meal improves your bones, muscles, skin and blood health.
Time
- Soaking 6 hours
- Cooking 45 min
- Processing 5 min
Nutritional highlights
The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength. Also contains vitamin C, B6, fiber, potassium, and selenium.
Health facts: helps improve your bone, muscle, skin and blood health, lowers cholesterol, prevents cancer, weight loss, balances blood sugar levels, high in antioxidants
Ingredients
Makes about 3 cups
- 250 g (1 ¼ cups) dried chickpeas
- 5 ml baking soda
- 750 ml (3 cups) water, for soaking
- 1,5 liters (6 cups) water, for cooking
- 5 ml baking soda
- 60 ml (1/4 cup) tahini paste
- 80 ml (1/3 cup) freshly squeezed lemon juice
- 3-4 cloves garlic
- Salt to taste
- 100 ml ice-cold water
- Olive oil, toasted pine nuts, parsley & olives, for serving
Preparation
- Put chickpeas & 5 ml baking soda in a large bowl and cover with cold water. Leave to soak overnight (or for at least 6 hours).
- The next day, drain chickpeas and place in a medium pot with 1,5 liters of water and 5 ml baking soda over high heat. Bring to a simmer, skimming off any foam & skins that float to the surface, and cook for about 45 min or until they are very soft but not falling apart.
- Drain chickpeas and allow to cool for 15 minutes, then place in a food processor and process until you get a stiff paste.
- Add tahini paste, lemon juice, garlic and salt. Slowly drizzle in ice water and allow it to mix for about 3-5 minutes, until you get a very smooth and creamy paste, almost as loose as soft serve ice cream.
- Transfer hummus to a bowl, cover and let it rest for 30 minutes before serving. Serve at room temperature, drizzled with extra virgin olive oil, toasted pine nuts, chopped parsley and crushed olives (and fresh bread to dip).
- Store in the fridge.
If you visit our blog you can find other posts about healthy meals and natural food supplements.
