This simple 5 minute hummus recipe can be prepared so fast, we call it five minute hummus! There are so many variations and so many people have tweaked the recipe to suit their tastes, that most of the ingredient amounts are more of a guide. Some people like more lemon, some like less. Some like fresh lemon (yes please!) while others prepare lemon juice from a bottle. So with this in mind, our simple recipe is a good place to start and you can build on it as you go.
All hummus contains chickpeas as it is a chickpea dip and guess what? It’s super healthy so you will find this dip will go with more types of diets or weight loss programs. And with so many ways to make this your own, you will find yourself going back to this dip every time.
Whether you go for a thicker or more watery consistency, we recommend you use entire cans of chickpeas and you can play with the other ingredients to taste. For example you can add more lemon or less tahini if you are using it. If you begin with a definite about of chickpeas then you have a good starting place and can add or subtract from there.
When you are making it, try using some of the juice from the can, as this can give it a bit more flavor and most people find the taste agreeable. There are also endless ways to present it depending on where it will be eaten. Now, let’s get ready to make it!
1 x can of chickpeas – drained and rinsed – Keep a portion of the juice to use in the dip.
2 x small cloves of fresh garlic – We prefer fresh but you can use prepared garlic if you prefer.
Olive Oil – Half for the dip and the rest for a garnish
Half a Lemon – or you can use a tablespoon of lemon juice from a bottle
2 x Tablespoons of Tahini dip if you are using it
½ teaspoon of ground cumin – you can use less or more depending on your taste
½ teaspoon of paprika or sumac – you can use less or more depending on your taste
Pinch of salt – depending on your taste, you might want to leave this one out.
Mix all ingredients (except olive oil and sumac) in your food processor and slowly add olive oil to get a good consistency. Add a little bit of water if you prefer it thinner.
Transfer dip to a serving bowl or plate and smooth over the top with the back of a spoon. Sprinkle sumac over the top for a nice contrast.
Pour olive oil over the entire top of the dip.
Serve with some black olives and flat breads or with some chopped fresh parsley and some whole chickpeas for decoration.
The culinary world is as diverse and unique as the nations where the dishes originate from. It carries the traditions and flavors from various places and puts it conveniently on a plate. Delicacies from the Middle East, such as tahini, tabouli, and hummus, are some of the most interesting ones. Today, we’ll talk about yet another Levantine dish – baba ghanoush, an appetizing appetizer.
What is Baba Ghanoush?
Baba ghanoush, also known as baba ghanouj or baba ganoush, is taking both fine dining and home settings by storm. It is widely recognized as a dish mainly made of mashed, cooked eggplant combined with several seasonings, tahini, and olive oil.
Baba ghanoush is a delicacy that has a distinct smoky taste. The ideal serving of this dish is as a cold or room temperature spread and it goes incredibly well with pita bread. Although, some enjoy it on it’s own, and that’s absolutely fine!
How to Prepare Baba Ghanoush at Home
You don’t have to go to a restaurant or visit the grocery in order to enjoy a piece of heaven that is baba ghanoush. You just need a few ingredients and you can easily whip up this Levantine dish at home! This includes the following:
– One large eggplant
– Garlic cloves
– Pinch ground cumin
– Olive oil
– Brine-cured black olives
– Fresh lemon juice
– Flat-leaf parsley
– Salt to taste
As far as cooking necessities, begin preparing a charcoal grill and an oven. The first step is to grill the eggplant until the outer skin turns black and you see a soft flesh, which is usually done within 10 to 15 minutes. After which, bake it in the oven for around 15-20 minutes until very soft.
Once that’s done, allow the eggplant to cool a bit and then peel the skin. Mash the eggplant in a bowl and then mix the other ingredients together, with variations in salt, lemon juice, and tahini according to your taste. Drizzle olive oil, sprinkle some parsley, put some olives on the sides for presentation, and voila! Enjoy!
The Battle Between Baba Ghanoush and Hummus
As far as nutritional value is concerned, baba ghanoush and hummus are often compared with each other. So which one is better? It really depends on what you need.
When talking about similarities, both hummus and baba ghanoush have no cholesterol content. As a matter of fact, they both contain unsaturated fats, which are instrumental to cardiovascular health through low cholesterol levels and decreased inflammation.
When talking about differences, baba ghanoush has more potassium content, which is essential to regular heartbeat and optimal nerve and muscle function. On the other hand, hummus has more B-vitamin content for energy and lesser risks of cardiovascular problems. Either way, both are good for you.
So, ready to whip up a healthy dish of baba ghanoush? You know you want to try it!
Everyone loves hummus. It’s great as a dip or as a standalone dish by itself. However, there are some of us who are allergic to chickpeas – a major component of hummus. Does that mean you give up on this Levantine dish? Not really, because you can substitute white beans as a chickpea alternative!
While chickpea is the ideal ingredient when making hummus, you can always pick other varieties of white beans as a substitute. You may use equal amounts like you would do with chickpeas and you’d still get a delicious tasting hummus.
Which Type of White Beans Should You Pick?
When you shop for white beans, you will notice that there are more than one type – as a matter of fact, there are four kinds! These are the types of white beans and how to distinguish one from the other.
Navy Beans/ Pea Beans – these are small, oval-shaped beans that have the most fiber out of all the variants, with 19 grams per cup to be exact
Great Northern Beans – these are medium-sized beans popular for its firm flesh and nutty flavor
Cannellini Beans – also known as white kidney beans due to its shape, it is the largest of the bunch
Baby Lima Beans – these are known as small creamy beans with a buttery texture, thus the moniker “butterbeans”
The truth is, however, that you can use them interchangeably, so depending on your taste, you can choose one of them as a substitute for chickpeas.
Benefits of White Beans
Just because white beans are alternatives to chickpeas doesn’t mean they are any less nutritious! Some of the health benefits of white beans include the following:
– White beans are high in plant-based protein, which is essential for muscle building
– It is great for bone development because of its high calcium content
– It promotes regular bowel because it is a natural source of fiber
– White beans can help regulate sugar levels while boosting energy
– It also carries vitamin C, potassium, and folate
So you see, there are plenty of ways to enjoy hummus. Not a fan of chickpeas? Then white beans are your best bet.
We’ve talked about various Middle Eastern dips in the past, such as tahini and hummus, and they both have one thing in common – deliciousness!. And they are both healthy! There’s plenty of benefits you can get from eating chickpeas, and every self-respecting vegetarian knows how important they are! Chickpeas are a staple in a vegan diet and have been on plates for centuries.
Today, let’s look a little closer at chickpeas and why you should be eating them.
What are Chickpeas?
Chickpeas, also popularly known by the name garbanzo beans, are a type of legume. These beans were originally found in the Middle East and the Mediterranean. It’s common variant is seen as round and beige, although black, green, and red versions are not unheard of.
Benefits of Eating Chickpeas
Similar to lentils, beans, and peas, chickpeas pack a punch when it comes to nutritional value. That alone is more than enough reason why its popularity has been widespread throughout the globe.
Here are some of the benefits you can get from eating chickpeas.
Promotes Feeling of “Fullness”
The combination of protein and fiber found in chickpeas makes it a great appetite regulator. So, in a manner of speaking, if you’re looking for ways to control your calorie intake by fooling your system that you’re already full, eating chickpeas is the way to go! These are idea for those looking for weight loss and overall health.
Rich in Plant-Based Protein
Some of us would like to get protein from sources other than animals for individual reasons. With that in mind, chickpeas have been found to be rich in plant-based protein. That’s why vegetarians love having them in their diet.
Helps Manage Blood Sugar Levels
Chickpeas particularly have low glycemic index (GI), which means it shows gradual increase in blood sugar rather than a sudden spike. That means it is essential in blood sugar control, and is safe for diabetic people. As a matter of fact, it can help towards preventing diabetes development in those who don’t have it!
Improves Digestive Health
Because of their fiber content, chickpeas help in cleaning the digestive tract. Harmful bacteria and other substances that are stuck in your system are easily flushed with fiber. By including chickpeas in your diet, you ensure your fibre needs are met, and chickpeas are a great source.
Helps Prevents Cancer and Heart Diseases
Chickpeas promote health in many ways, specifically protecting the cardiovascular system. They have been shown to help prevent cancer formation in some instances. For starters, the omega-3 fatty acid content helps protect the heart and reduce occurrences of inflammation. Antioxidants, on the other hand, seek out free radicals and assist in the prevention of mutation that can bring about cancer.
And those are just five of the many benefits you can get from chickpeas. Doesn’t that make you want to include them in your diet?
We all know the famous hummus dip, with it’s different versions all over the world. But did you know that it has one ingredient that is famous in it’s own right? Everybody’s favorite, tahini to be specific! Let’s talk about tahini and everything you need to know about it.
Tahini, also known for various names like Tahina and Ardeh, is a toasted ground hulled sesame seed-based condiment. It is famously used in a lot of well known Eastern Mediterranean cuisines, but has also gained popularity in China and other Southeast Asian nations.
Basically, the tahini can be used as a standalone dip, which is a must-have in most Mediterranean dishes. Although it is also a major ingredient of hummus, halva, and baba ghanoush. Those are already famous appetizers, so take that popularity and the tahini can make a name of its own.
Everything You Need to Know About Tahini
Now that we know a bit of what tahini is, let’s delve deeper into this delectable dip/spread/ingredient and discover things you might not have known previously about it.
It’s Versatility is Endless
We already know that you can use tahini as a dip or even as a component to the widely-known hummus. But more than than, there are various ways you can enjoy this yummy substance. It can be used as a base for sauces due to its creamy texture, try it as a salad dressing, transform the way you enjoy pasta, and even create a tahini-based ice cream! Your imagination is the only limit to the way you can use it.
Tahini is a Healthy Addition to Any Dish
One compelling reason why people choose to experiment with tahini is not only because of its delicious taste, but also the health benefits it can bring. It is known to pack more protein that most nuts and milk. It even has various vitamins and minerals, such as B vitamins for brain function and energy, vitamin E for lesser risks of stroke and heart disease, plus calcium, iron, and magnesium. That’s a lot of great things from a humble condiment!
Creating Homemade Tahini is Easy as Pie
If you thought a dish this beneficial can only be bought in stores, you’re wrong. You can make your own tahini at home with white hulled sesame seeds, grapeseed or olive oil, an oven, and a food processor! And the best thing is that it takes only 20 minutes to create your own version, with prep time and cooking time combined. Easy and cost-effective!
It is Going to Have its Own Film
If you still don’t believe the impact of tahini in your life, then perhaps a documentary will? A “Tahini the Movie” is in the works, which pays homage to this healthy dish. Coincidentally, the same team that made “Hummus the Movie” is working on it. What are the odds?
We could go on and on, but let’s leave it at this bite-sized information for now. Interested to try it out?
Lets explore Tabouli: Its History and Health Benefits so we all know it’s origins. Tabouli is a healthy food that has shown up on the menu in many cultures around the world in modern times.
Food is rarely left out of the picture in every household around the world. Every recipe served in different countries is customized to fit those who consume this super healthy dish. While this is good and creative, this sometimes makes us forget where a certain delicacy really originated from, and one of which is tabouli.
Tabouli, or also spelled as Tabbouleh, is a Levantine vegetarian dish which is also considered as a salad. It has many variations of ingredients, making it a favorite for those who love unique concoctions.
This dish is also known to be a traditional part of diets in the Arab countries. Armenians and Turks have also adapted the recipe and made revisions to make it more appealing to their taste. Tabbouleh
has many health benefits and as such is currently growing in popularity in western cultures.
Where did it Originate?
While every place has their own version, the original recipe of tabouli came from the mountains of Lebanon and Syria, and it was an important part of their diet during the Middle Ages. While it was criticized before due to its lack of meat components, it still rose to fame because of its health benefits and taste as well.
In today’s current era, it is well-known as a Lebanese dish that speaks of their identity. It has never left the table of every home, and, as you know, has now made its way to different parts of the world.
Health Benefits of Tabouli
Ever since the dish was created, tabouli gained its appeal for being a healthy dish. It owes it in large part from the ingredients in making this Levantine salad.
Onion – has cardiovascular, respiratory, and anti-cancer properties
Garlic – natural antibiotic, manages cholesterol and hypertension
Parsley – great source of vitamins and minerals
Peppermint – major natural treatment for common gastrointestinal problems
Cucumbers – rich in fiber, vitamins, and minerals
Tomatoes – helps improve bone mass, has antioxidant and anti-inflammatory properties
Lemon juice – aids in food digestion and cleanses the liver
Olive oil – helps combat the development of diabetes
Allspice – relieves mild pain and treats infections
Now that’s a lot of benefits packed in a simple salad! It just gives you all the more reasons to try it once in awhile. Tabouli is often served with hummus and prepared meats such as lamb or chicken. Working perfectly together, as a healthy salad alternative for western plates.
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