The Nutritional Power of Hummus and Garbanzo Beans

Apr 14, 2023 | All About Hummus, White Beans

Hummus and Garbanzo Beans are some of the most popular and versatile ingredients found in many cuisines around the world. Not only are they incredibly delicious, but they also boast a wealth of nutritional benefits. In this blog post, we will explore the nutritional power of Hummus and Garbanzo Beans and the ways they can benefit your overall health. From their high fiber content to their rich source of plant-based protein, Hummus and Garbanzo Beans are an excellent addition to any meal. Read on to learn more about the powerful health benefits of these tasty ingredients.

What are Hummus and Garbanzo Beans?

Hummus is a delicious dip made of mashed chickpeas (also known as garbanzo beans) blended with garlic, tahini, lemon juice, and olive oil. Garbanzo beans are part of the legume family, and are high in protein and fiber. They have a mild flavour and creamy texture, making them ideal for adding to salads, soups, and stews. Hummus is a nutritious and versatile dip that can be used as a spread on sandwiches or as an accompaniment to vegetable dishes.

The nutritional value of Garbanzo Beans

Garbanzo beans, also known as chickpeas, are a great source of dietary fiber, protein, and several vitamins and minerals. They contain folate, iron, phosphorus, zinc, copper, manganese, thiamin, niacin, selenium and magnesium. They are also low in fat and a good source of complex carbohydrates, which makes them an ideal food for people looking to maintain a healthy weight. Additionally, garbanzo beans are naturally gluten free, making them an excellent choice for those with gluten sensitivities.

The Health Benefits of Hummus

Hummus is a nutritious and delicious dip or spread. It is a great source of protein, vitamins, and minerals and can be a healthy addition to your diet. Hummus has many health benefits, including helping to lower cholesterol levels, improve digestion, aid in weight loss, and boost energy. It is also rich in dietary fiber and antioxidants, which can help protect your body against disease.

How to Make Hummus

Making hummus is easy and simple. All you need is a blender or food processor, garbanzo beans, tahini, garlic, olive oil, lemon juice, and salt. You can try one of the recipes and adjust the taste to your preference and enjoy!

Different Variations of Hummus

Hummus is a versatile and tasty dip that can be easily modified to fit your dietary needs or flavour preferences. There are many variations of hummus that you can make, such as roasted red pepper hummus, garlic hummus, spinach and artichoke hummus, black bean hummus, and more. You can also add different herbs, spices, and other ingredients to your hummus for added flavour. Experiment with different ingredients and find the perfect variation for you!

How to incorporate Hummus and Garbanzo Beans into your diet

Hummus and Garbanzo Beans are a great way to boost your nutrition intake. You can use them in salads, sandwiches, wraps, as a side dish, or just enjoy them as a dip with vegetables or crackers.

You can also use them as an alternative to other ingredients in recipes. Try adding garbanzo beans to soups, stews, and chilis for extra protein. Hummus can be used as a spread for toast or in place of mayonnaise in sandwiches.

And don’t forget about using hummus and garbanzo beans in desserts! Use hummus as a topping on ice cream or as an ingredient in brownies. Garbanzo beans can be ground up and used as a vegan egg replacer in baking recipes.

No matter how you incorporate them into your diet, hummus and garbanzo beans are sure to add a delicious and nutritious boost to any meal.

Other Uses for Garbanzo Beans

Garbanzo beans have a wide range of uses. You can use them to make falafel, hummus, salads, soups, and even desserts. They are also a great substitute for meat in vegan and vegetarian dishes. You can also use them to make bean-based burgers and tacos. Garbanzo beans are a versatile ingredient and can be used in many different recipes. Try adding them to your next meal for a delicious and nutritious twist!

Conclusion

Hummus and garbanzo beans are powerhouses of nutrition and health benefits. They are versatile, easy to prepare, and can be incorporated into a variety of dishes for a nutritious meal. Whether you enjoy hummus on its own or as part of another recipe, you can rest assured that these ingredients are packed with vitamins, minerals, and other essential nutrients.

Amazing Health Benefits of Hummus

Nov 14, 2022 | All About Hummus, Basic Hummus, Hummus Ingredients

You may have heard that hummus is good for you, but perhaps you’re not entirely sure why? That’s because hummus has many health benefits, especially when it comes to heart health! Let’s take a closer look at how hummus can benefit your heart and overall health, and how it can become a staple food in your diet.

What is Hummus?

Hummus is a dip or spread made from chickpeas, tahini, lemon juice, olive oil, and garlic. It is a common appetizer in Middle Eastern cuisine and has been gaining popularity in Western culture for its health benefits. I eat hummus almost every day and I am going to talk about the amazing health benefits you can get from eating this delicious food!

The Nutritional Breakdown of Hummus

Hummus is a healthy food choice. It is made from chickpeas, olive oil, lemon juice, and tahini paste. Hummus can be eaten as a dip or spread on whole grain bread to make a sandwich. Hummus can be used as a sauce for meats and vegetables like falafel or as an ingredient in other dishes like hummus pizza.

The Various Health Benefits of Hummus

Hummus is a dip or sauce that is traditionally made from chickpeas, olive oil, and garlic. It has been linked to a number of health benefits including helping to lower cholesterol levels and improve heart health. Other potential benefits are controlling blood sugar, enhancing immune function, weight management, and reducing inflammation. The sources of these various benefits are the nutrients in hummus such as fiber, iron, protein and calcium. These nutrients may help with digestion, support bone health and provide energy for muscles to work effectively. You can even use hummus in place of other unhealthy dips or sauces for dipping vegetables at your next party!

How to Make Your Own Homemade Hummus

You can make your own homemade hummus by using the following recipe:

– 2 cans garbanzo beans, drained and rinsed

– 1/4 cup tahini

– Juice of one lemon

– 1 clove garlic, chopped

-1 tbsp olive oil

-Salt and pepper to taste

Combine all ingredients in a food processor or blender. Blend until smooth. Serve with chips or veggies. Enjoy!

Homemade hummus is just as delicious as the store-bought kind, but it’s also much healthier! It doesn’t have preservatives like many store-bought brands do and it tastes better too! With this quick, easy recipe you’ll never have to go buy a tub of store-bought hummus again.

Some Delicious Recipes That Include Hummus

Hummus is an excellent way to add flavor and texture to any dish. Not only is it a versatile sauce, it’s also an excellent source of protein and healthy fats. Here are some recipes that include hummus for you to try.

1) Roasted Cauliflower with Honey-Lemon Vinaigrette: The tangy vinaigrette balances out the rich flavor of the roasted cauliflower in this recipe.

2) Charred Okra: Okra can be tricky because it can be slimy or bitter if not cooked correctly, but this technique really brings out its natural goodness.

3) Falafel Tacos: A crispy corn tortilla filled with warm pita bread, vegetables and spicy hummus turns into one tasty vegetarian taco!

4) Hummus casserole: a little hummus layered on the bottom of a casserole dish, then the pita pieces, then the rest of the hummus with toasted pine nuts, lemon juice, and parsley.

25 Most Popular Dips Around the World

Feb 4, 2021 | In the News

Stop buying salsa from the supermarket!

Instead, grab your favorite bag of chips, vegetable sticks, and crackers and start making your own delicious dip from scratch.

Buffalo Chicken Dip

Cheesy, meaty and spicy, the buffalo chicken dip has it all. It’s one of the most celebrated dips in the world, perfect for watch parties and movie nights. Plus, with easy-to-find ingredients (chicken, Greek yogurt, hot sauce, and LOTS of cheese) you’ll never go wrong with this delicious classic.

Strawberry Cheesecake Dip

Who says desserts can’t be dips? If you’re craving for cake but don’t have time to bake one, strawberry cheesecake dips are the easiest and tastiest way to get your sweet tooth excited.

Mushroom and Gouda Fondue

You’re going to need a lot of bread for this one. This cheese fondue is made in a skillet (surprise!) and is a delectable starter for a beautiful Sunday morning. Each dip melts in your mouth and gives you that earthy, delicious taste.

Cake Batter Dip

Perfect for kids parties! This birthday-cake-inspired dip is amazing with cookies, waffles, crackers and even cake. It’s rich and creamy, and just like any icing on a cake – it’s got a lot of sprinkles.

Layered Smoked Salmon Dip

Ever get tired of eating crab dip all the time? Smoked salmon dip is the way to go. Mixed with cream cheese, capers, horseradish and mustard, this is a must-try dip for the seafood lover. Best paired with toasted bagel chips.

7 Layer Dip

These seven layers of Mexican goodness are sure to please the crowd. It’s perfect with tortilla chips! This dip’s probably going to melt in your mouth faster than it does to prepare.

Grilled Mango Salsa

Mangos? On a salsa? This salsa has tons of flavor with charred onions, tomatoes, jalapenos, and yes – even mangos. It’s a favorite snack in the summer, served with chips or dressed up with grilled fish.

Lemon Feta Dip with Garlic Tomato Vinaigrette

A pretty long name, but not a pretty long time to make. This Lemon Feta Dip recipe is a heavenly appetizer. Yum!

Cheesy Vegan Spinach and Artichoke Dip

Who says dips can’t be vegan? Made with a pureed cashew cream mixed with garlic, shallots, artichoke and spinach, this vegetable-packed comfort dip is perfect to go alongside fresh vegetables, pita chips, or flatbread.

3-2-1 Dip

This dip is made with only 3 ingredients! It’s called “3-2-1” because it’s made with 3 blocks of cream cheese, 2 cans of diced tomatoes, and 1 pound of Italian sausage. Top it all off with green chilis and seasoning and it’s a banger.

Skillet Nacho Dip

A twist to an all-time classic, the skillet nacho dip takes all your favorite nacho toppings into one, so you can fill up your plate and eat this as it is, or dip it with tortilla chips.

Hot Crab Dip

Are you still tired of your regular crab dip? If the smoked salmon dip isn’t up your alley, try spicing up that crab dip with slices of green jalapenos and tons Greek yogurt for that extra flare and fancy.

25 Most Popular Dips Around the World - For The Love of Hummus

We’re halfway through the list!

Have you found your favorite yet? Here’s more where those came from:

Vegan Chili ‘Cheese’ Dip

We say “cheese” but there’s actually no cheese. The base of this delicious dip is made from almond milk and raw cashews, simmered together with potatoes and mixed with sauteed jalapenos and paprikas. Sprinkle it with cooked chorizo and top it off with radishes, avocado, scallions cilantro, and more jalapenos.

Honey Ricotta Dip

If you want a dip entirely made of cheese, this has to be it. This is a warm and gooey cheese appetizer you need in your life. Ricotta cheese with honey, orange zest, red pepper flakes and olive oil? Heaven.

Chocolate-Chip Cookie Dough Dip

We know cookie dough is supposed to be eaten, but why not give it a twist and make it a party dip? This cream-cheese-based dip is super easy to make and is super delicious and indulgent – just mix everything together, bring out the graham crackers, and you’re set for a dessert party in your mouth.

Cilantro-Lime White Bean Dip

Healthy, tasty and extremely easy to make, this dip is popular to make during St. Patrick’s Day due to its green color. This dip blends white beans, garlic, cilantro leaves and extra virgin olive oil together, and is served with fresh veggies or crackers.

Spicy Harissa Black Eyed Pea Dip

This creamy and flavorful dip is an amazing seasonal alternative to the traditional hummus. With harissa – a North African hot chili pepper paste – added in, the spiciness and flavor of this dip is out of this world.

2-Ingredient Fruit Dip

We mentioned a 3-ingredient dip, but yes – there’s a 2-ingredient dip made of cream cheese and whipped marshmallows. This dip ties in together with all of your favorite fruits. You can even dip crackers and pretzel sticks with this one. It’s so simple to make.

Chicken Bacon Ranch on Baked Hummus Dip

As the name suggests, it’s a hummus dip filled with chicken, bacon and ranch. It’s gluten-free and so delicious, you won’t need to worry about eating for seconds.

Avocado Strawberry Mango Salsa

Three fruits come together for a heavenly, fruit-filled salsa. With the hint of sweetness from the strawberries and mango, the creaminess of the avocado, and a kick of heat from the jalapenos, it’s another perfect dip to serve in parties and gatherings.

Slow-cooker Corn and Jalapeno Dip

With this dip you get the best of both worlds: crunchy and spicy. Oh, did we mention it’s a whole lot cheesy, too? You won’t even need a side of chips with this one. Don’t be afraid to take spoonfuls, we won’t judge you.

Loaded Delicata Squash Hummus Dip

This variety of the hummus dip is a great way to welcome fall. Delicata squash blended with chickpeas, olive oil and a few spices makes this the most rich savory, and delightful dip you’d ever want to try. It’s basically a meal on its own.

Roasted Poblano and Corn Guacamole

A guac addict? This is for you. It’s the perfect balance of sweet, spicy, and zesty, and it’s filled with roasted poblano peppers and corn kernels. Delish!

Serena Wolf’s Boss Bean Dip

Author of the The Dude Diet and The Dude Diet Dinnertime, Serena Wolf creates this easy two-step bean dip that’s highly packed with protein and deliciousness. It only takes 20 minutes to make, making this the perfect snack for movie nights.

Greek Yogurt French Onion Dip

This quick and easy Greek Yogurt French Onion dip is a healthy, low carb, gluten free and protein packed appetizer that is perfect for parties! Only 110 calories and so creamy! Great tasting and great for the body. Everybody wins.

Want more?

Check out our For the Love of Hummus for tons more inspiration on all things dips, sides and sauces. You can never go wrong with a little dip.

White Beans as a Chickpea Alternative

Jul 23, 2018 | All About Hummus, Hummus Variations, Middle Eastern Dips, White Beans

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! There are plenty of varieties of white beans and each one has it’s own health benefits.

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 Should You Pick?

When you shop for this type of bean, 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

White beans are bursting with fibre, and if you eat them, your bowels will thank you. You can check out our guide below which will help you choose the right bean for your next dip. With flavors ranging from nutty to meaty, white beans are useful in so many dishes, not just dips.

Just because you make your dip with other beans doesn’t mean its any less nutritious! Some of the health benefits of white beans include the following:

– They 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 has a decent amount of 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.

4 Types of White Beans Infographic - For the Love of Hummus

Chickpeas: Why You Should be Eating Them

Jun 29, 2018 | Hummus Ingredients, Middle Eastern Dips, Sides, Types of Hummus

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?

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