Today we are making homemade light chickpea hummus.
Hummus is a dish of Middle Eastern origin, the main ingredients are chickpeas and tahini.
As for the chickpeas, I prepare several portions so that I have a small and practical supply in the freezer: cook the chickpeas [basic recipe] with a pressure cooker.
This way, just defrost them in time and in a few minutes the chickpea hummus will be ready, avoiding the use of canned legumes.
Otherwise, remember that dried chickpeas need soaking [12-24 hours].
If you have doubts about the quantities to prepare, I have noted the weight variations of the legumes from raw to cooked: chickpeas raw and cooked weight.
Regarding preparation time, consider:
• 12-24 hours soaking;
• 40 minutes for cooking the chickpeas;
• the preparation times of the chickpea hummus.
If you use ready-made chickpeas, calculate only the preparation time of the hummus or chickpea cream.
Light chickpea hummus without tahini
Tahini is a dense and nutritious sesame seed paste often referred to as sesame butter: sesame seeds are toasted, ground, and mixed with oil.
To reduce the fat content and make our hummus less caloric, we prepare the chickpea hummus without tahini by simply adding a couple of tablespoons of toasted and ground sesame seeds.
Hummus is traditionally served as an appetizer or used as a spreadable cream and sauce warm, at room temperature, or cold.
- Difficulty: Easy
- Cost: Cheap
- Portions: 2 people
- Cuisine: Middle Eastern
Ingredients
- pre-cooked chickpeas (for 2 people)
- 2 tablespoons sesame seeds
- 0.33 cup extra virgin olive oil (raw)
- 0.67 tablespoon lemon juice
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 pinch turmeric powder
- as needed parsley (chopped)
- 1 pinch red chili pepper (coarsely chopped)
Tools
- 1 Chopper or Mixer
Preparation
Prepare the chickpeas following the procedure described in cook the chickpeas [basic recipe] with a pressure cooker or, if you already have them ready in the freezer, defrost a double portion.
Drain them, keeping the broth aside: it might be needed to dilute the chickpea cream if it turns out too dense.
Set aside a couple of tablespoons of whole chickpeas to finish the dish.
In a small hot non-stick pan, toast the sesame seeds until golden.
Pour the toasted sesame seeds into the mixer and grind.
Add the chickpeas and grind.
Add the oil and lemon juice and grind.
If the chickpea cream turns out too dense, add a bit of the broth previously set aside.
Pour into the mixer:
• the salt;
• the pepper;
• the turmeric;
• the parsley;
and grind.Plate.
Finish with whole chickpeas, a pinch of red chili pepper, and a drizzle of raw oil.
Your light chickpea hummus is ready.
Enjoy your meal!
Hummus is traditionally served as an appetizer or used as a spreadable cream and sauce warm, at room temperature, or cold.
You can store it in the fridge, making sure to take it out an hour before consuming it so it becomes soft and light again.
• you can flavor your chickpea hummus with the aromas and spices you prefer;
• you can add garlic and onion;
• you can replace turmeric with saffron.You can prepare your hummus using other legumes:
• lentil hummus;
• bean hummus;
• broad bean hummus;
• pea hummus.Combining with pasta, rice, or other cereals allows better absorption of legume proteins.
The cereals included in these dishes, in fact, compensate for the amino acids missing in the legumes, allowing for a complete amino acid pool.
Choose cereals preferably whole grain.
To learn more: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all the nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your meal plan.
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