The Best Traditional Hummus Recipe — Hummus Bi Tahina
Hummus variations based on Chickpeas form a great and nutritious dish. Today we share with you the Traditional Hummus Recipe — Hummus bi Tahina. If you are a chickpeas and tahini fan you will certainly love this recipe.
Hummus or Chickpeas from Arabic is a popular dip and appetizer originating from the Middle East. It is part of the traditional cuisine in countries like Lebanon, Israel, Jordan, Egypt, Turkey, Greece, and Cyprus. With its great taste and rich nutrition, today Hummus has spread its Popularity in whole Europe and the United States. You will find this dip in many local groceries, in vegetarian as well as in Doner Kebap Locals and Restaurants.
The basic ingredient in Hummus is Chickpea. There are different varieties of Hummus, such as Mango, Pumpkin, Avocado, and others. The most popular type of Hummus, “Hummus bi Tahina” meaning Chickpeas with Tahini, is prepared with Chickpea, Tahini (Sesame Paste), Garlic, Olive Oil, and Lemon juice. Typically served with fresh Pitta bread and garnished with some cumin, red pepper powder and fresh tomato, hummus forms a great vegetarian meal option.
Chickpeas (Garbanzo beans)
Chickpea or Egyptian Bean is the main ingredient in Hummus. It is also being used in vegetarian dishes like Falafel, Stews, and Masalas. Chickpeas are an excellent source of Folate B9, delivering 172 µg per 100 g of cooked chickpeas, or 43% of the DV for adults. They will also charge 22 % of your DV for Iron and 16 % of the DV for Zinc.
Chickpeas are also often promoted as a great source of Protein. Here is a short overview of how chickpeas score in Protein content in comparison to other legumes:
Some of the Amazing Nutritional Benefits of Hummus…
Traditional Hummus Recipe — “Hummus bi Tahina”
Preparation time: 10 minutes
Ingredients
- 250 g. Cooked and drained chickpeas
- 70 g (around 2 tablespoons) tahini
- 3 tablespoons Olive oil
- 3 tablespoons water
- the juice from ½ Lemon (around 2–3 tablespoons)
- 1 garlic clove
- seasoning: ½ teaspoon salt, pepper, and ground cumin
- (Optional) 1 Tablespoon Greek yogurt (this will add some extra creaminess and lightness to the dip)
Preparation Process
- Take a deep mixing bowl or a food processor.
- Add all of the ingredients and blend. Alternatively, use a hand mixer to blend till you receive a smooth paste.
- Garnish the Hummus optionally with an extra spoon of olive oil, red pepper flakes and cumin seeds.
Hummus Nutritional Information Per 100 G
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