Even just boiled chickpeas - well, very tasty! The round shape attracts babies, and women on a diet can add boiled grains to fresh green salads for the sake of complex carbohydrates and fiber.

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The classic recipe at home

There are two main steps: boil the chickpeas and mix the puree in a blender.

• Cooking time - 15 minutes + 1 hour for cooking + 8 hours for soaking
• Calorie content for 1 portion - no more than 350 kcal

For 3 large portions we need:

• Chickpeas (dry) - 250 g
• Sesame seed - 60 g
• Zira (cumin) - ½ tsp
• Garlic - 2 cloves
• Lemon juice - 4 tbsp spoons
• Olive oil - 3-4 tbsp spoons
• Salt, pepper, other spices - to taste

Cooking.

Soak and cook the chickpeas.

In the evening, fill the grains with cold water and leave to soak - for 8-10 hours. We take 2-2.5 times more water. The chick peas will increase in volume.

In the morning we drain the water, rinse it in running water and set it to boil in new cold water. After boiling, the peas will cook in an average of 1-1.5 hours. Some samples boil faster. Just try and remove the pan from heat when the beans are soft.

Water from chickpeas merge and save. We will add it to hummus.

Let's prepare the spices.

In a dry frying pan, calcify the cumin. Grind the spice in a coffee grinder. In it, we twist the sesame seeds to the state of flour. Squeeze out the lemon juice and peel the garlic.

In a blender, beat the butter, prepared spices and salt by yourself - on average, two or three pinches, without fanaticism.

Puree hummus.

We fall asleep chickpeas in parts in a blender for spices. A third of the peas - we twist at medium speed - another third - we twist again. We evaluate the consistency and add a little decoction from the grains.

Our goal is a creamy texture like an airy and delicate puree. Finally, you can spin the hummus at high speed and pepper.

It will not be superfluous to try and, if necessary, bring to taste with lemon juice and salt. We are all different: someone loves saltier, and someone respects a bright sourness. We sometimes add fresh herbs (dill, parsley) or dried paprika to the mass.

We spread the oriental masterpiece in a bowl, collecting all the delicious remnants from the walls. It is very convenient to work with a silicone spatula.

We decorate the serve.

Spoon butter into the "crater" in the middle of the puree, as in the photo below. A little bright paprika and emerald green leaves. A handful of pine nuts, or whole peas, boiled, if set aside at the start of cooking. For aesthetics, anything that resonates with the ingredients of aromatic hummus at home will do. These are nuts, herbs, spices and oil.

The classic friends of the dish are fresh vegetables that are cut into large cubes. We just dip a slice of carrot into a bowl and enjoy the oriental flavor.

Taste secrets and an innovative way to boil chickpeas

The hummus we make is amazingly good. A barely noticeable nutty flavor, warm aroma, pleasant sourness and obvious oiliness. Eating even half a serving, you will get a lot of nutrients. Among them are fiber and tryptophan. The latter is needed for the synthesis of serotonin - the hormone of satisfaction and happiness.

And yet, let's get back to the intricacies and find out how you can improve and diversify the recipe. In the process above, we did not peel the chickpeas. from the upper translucent skin. Many restaurant gurus prefer to clean. Everything - for the sake of the luxurious tenderness of the garnish. No need to be intimidated by the tedious fuss. Repeating the trick is easy at home.

To peel the peas, add one step to the boil.

• After the chickpeas have become soft, drain and save the water. And pour the grains themselves with cold water so that there is 10 cm of clean water on top. We peel the peas with our hands right in the water. It's easy and the skins will float to the surface.

Voila! It remains to collect them with a spoon with holes. We drain the water - the round beauties are ready for processing in a blender.

Whether it is worth cleaning is another question. According to the strict classical recipe, it is rather necessary than not. But for the everyday menu, we don't bother. Especially, there are additional dietary fiber in the skin. And this is already a valuable dietary accent for all fans of healthy lifestyle and proper nutrition.

How to cook and prepare dietary chickpeas in advance?

Use our favorite method for all legumes. It removes specific substances from them, which cause strong gas formation in many people.

What do we do to make beans that are comfortable for digestion?

1. In the evening, fill the grains with cold water - so that it covers the product by 2-3 fingers. Let it boil and boil over high heat for 3-4 minutes. Cover with a lid and let it brew until morning.
2. In the morning we drain all the water. It contains gas-forming substances. Now you can cook the perfect dietary chickpeas - in new water by regular boiling. Note that it will cook many times faster!
3. When the beans have become soft, drain, let cool and pack in portions in bags. Freeze on fast mode.

A serving of frozen peas is a good base for a quick hummus. We take it out of the freezer, pour it over with boiling water or put it in a slow cooker for 5 minutes - “steam” mode. Instead of broth, use boiling water in mashed potatoes and put a little more spices.

Hummus is a popular bean dish that came to us from the Middle East. It is prepared mainly from chickpeas, but hummus from peas and beans is also served on the table. Due to its neutral taste, the puree can be supplemented with various spices at will: paprika, turmeric, thyme, garlic, hot paprika, etc.
An essential ingredient in chickpea hummus is olive oil or other vegetable oil, which gives the dish a velvety aftertaste. This cold legume appetizer can be served in pita bread or pita bread, in flat cakes, or as a separate dish in the form of a pâté.
Hummus is especially popular among vegetarians; it is also prepared with the addition of avocado, sesame seeds, pumpkin, beets, and lentils. We offer a basic, classic recipe, despite the fact that chickpeas are cooked for about 4 hours, your dish from it will be ready in exactly 1.5 hours. How? And you will find out about this by studying this recipe!

Light

Ingredients

• Dried chickpeas - 150-200 g;
• Olive or sunflower refined vegetable oil - 30-50 g;
• Salt to taste;
• Ground black pepper to taste;
• Dried thyme (thyme) - 0.5 tsp;
• Laurel leaves - 1-2 pcs.;
• A few drops of lemon juice.

Preparation

All dried legumes have a very dense structure and in order to boil them, sometimes it takes a long time - about 2-4 hours. But pre-soaking will help you significantly reduce it! Remember that chickpeas grow in size by about 5-6 times, so choose a deep bowl with plenty of room, something like the one shown in the photo.


Pour boiling water over it and leave overnight, gently mixing everything. In the morning you will see a container in front of you, completely filled with chickpeas - it will absorb water and swell.


Rinse the chickpeas in water and put them in a non-stick cooking dish: cauldron, stewpan, saucepan.


Pour in 0.5 tsp. soda. Thanks to it, the cooking time will be reduced by 1-1.5 hours, but in no case add soda more than the prescribed minimum, otherwise your dish will taste bitter.


Pour in hot water and add a few bay leaves to the container. You do not need to salt the chickpeas - the salt will be added along with the spices and oil. You need to cook for about 1 hour, reducing the heat after boiling.

Drain the baking soda and pour the boiled chickpeas into a deep container. Add about 50 ml of boiling water and 2-3 tablespoons to it. oils.


Add prepared seasonings.


Grind everything with a blender or rinse thoroughly with a potato press, adding lemon juice to it - the chickpeas will crinkle perfectly, because they are very soft and boiling.


When all the legumes have turned into a homogeneous, soft paste, the grinding is complete.


Put the hummus on a plate and use a teaspoon to make small indentations in it, pour the oil mixed with the spices into it, and decorate the dish with fresh herbs.


Good appetite!
You can make hummus much faster if you buy canned chickpeas. It will be much softer in consistency, but you still need to boil it. Before cooking such chickpeas, rinse them and carefully but carefully peel off the skin. This will make the finished dish softer.
There are many ways to make hummus, the above is a simplified version. The classic recipe involves the mandatory use of sesame paste - tahini or tahini. These are roasted grains, ground and mixed with oil. It can be replaced with peanut butter.

You can buy tahini pasta in specialized sections of the supermarket, or prepare it yourself:

1. Take approximately 100 grams. sesame seed and roast it in a dry frying pan for 10 minutes;
2. Cool, and then grind them with a blender or in a mortar, if the seeds begin to stick together, add a spoonful of vegetable oil;
3. Add lemon juice and minced garlic to taste;
4. Tahini can be up to a quarter of the finished hummus mass.

This hearty appetizer is served on a separate dish, be sure to drizzle with oil and sprinkle with hot pepper. Seasonings can be served separately so that those who wish to make their own hummus of the desired spice.


In hummus, you can add not only various seasonings, but other products.

To properly and tasty cook classic hummus from chickpeas at home, you have to try hard. But the guests will be surprised at your courage, excellent housekeeping skills and a wide culinary outlook.

What is hummus?

Hummus is a mashed potato snack popular in the Mediterranean and Middle East, high in vegetable protein. Gourmet food for Russian cuisine. Traditionally, hummus is made from chickpeas (beans) with the addition of garlic, olive oil, sesame paste, herbs and spices.

In this article, I will tell you in detail how to make hummus from chickpeas, how it is good for health, how it is combined with other products, I will share interesting recipes and tricks that simplify the cooking process.

The two main ingredients of hummus

Hummus base. These are small beans with a brownish-greenish tint and a rough surface. Commonly called chickpeas and bladder. The shape is non-standard, reminiscent of a ram's head. In Russian stores, there are cans of canned chickpeas, which greatly facilitates the process of making hummus and falafel (without prolonged soaking and 2-3 hours of cooking).

Tahini (sesame or sesame paste, tahini)

An oily paste made from sesame seeds. Thick in consistency. Finding a product on the shelves of domestic supermarkets is problematic. Specialized shops for Middle Eastern culinary goods are needed, or better, friends or relatives living in Lebanon, Israel or Jordan and ready to help.

The other 4 essential ingredients (lemon juice, garlic, olive oil, and cumin) are easier to find.

Don't despair if you can't find all the ingredients for making classic hummus. A Middle Eastern snack is prepared in a variety of ways, with all sorts of ingredients added in varying proportions.

• You can get an analog of sesame paste at home. Grind the sesame seeds. Fry (dry) lightly in a skillet. Pour the beans into a blender, letting them cool beforehand. Add olive oil gradually, whisking until smooth. Ideally, the consistency of the mixture should be like a cream.
• Hummus is made from hot chickpeas. This makes it easier to mix with pasta and spices.
• If the beans are overcooked, do not bother removing the skins. A blender will help you get a smooth paste.
• Do not add spices in grains (cumin, coriander) to the dish. Dry in a skillet and grind with a coffee grinder.
• Boiling chickpeas in water takes on average 2-3 hours. Do not forget about the obligatory preliminary soaking for 10-12 hours. The ratio of water to chickpeas during cooking is 3: 1.
• Olive oil and lemon juice are important ingredients. Their purpose is to balance and soften the rich flavor of the spiced beans and the bitter taste of the sesame paste.
• Zira is a spicy Asian spice with a pronounced aroma and pleasant aroma. Derived from dried seeds of a herb belonging to the parsley family. It is often used in kebabs. shurpe and cooking lamb. If you haven't got cumin, use cumin or a mixture of coriander, black and red peppers.

Calorie content of hummus

Hummus is prepared in different ways, so the nutritional value (energy value) of a dish depends on the additional ingredients used (for example, eggplant, feta cheese, hot peppers, pine nuts). On average, the calorie content of 100 g of hummus is 200-300 kcal. Often, the puree mixture is used as a vegetable paste for sandwiches or as a side dish for meat. This increases the total calorie content of the food.

Benefit and harm

Middle Eastern food is gaining popularity in European countries and the United States, becoming a frequent guest on the table of vegetarians and people suffering from gluten enteropathy (a rare disease associated with the need to exclude pasta, flour products, rye, barley and wheat products from the diet).

Moderate consumption of hummus helps to eliminate toxins, normalize blood sugar levels. The product contains manganese and iron, vegetable protein and essential fatty acids. B-group vitamins (B1, B4, B5) are also present in the overseas dish, which has a beneficial effect on brain activity, heart and endocrine system functioning.

Excessive consumption of puree chickpeas causes the development of flatulence (increased gas production in the intestines). It is not recommended to often eat hummus for people prone to gaining extra pounds. Contraindication to use is individual intolerance to ingredients, allergic reactions.

Hummus - a classic chickpea recipe

• Chickpeas - 200 g,
• Tkhina - 2 tablespoons
• Lemon is half
• Olive oil - 2 large spoons
• Garlic - 1 clove
• Zira - half a teaspoon,
• Coriander, red pepper and salt to taste.

1. In the evening, I rinse the beans several times and soak them in clean water. This is an important cooking step. You will have to cook chickpeas for a long time (3-4 hours) without soaking.
2. Once again, I put my chickpeas in a saucepan. I pour water. I put it to boil. Average cooking time is 120 minutes. Readiness is determined by consistency. The beans should swell and soften.
3. Gently pour the broth into a separate bowl. I leave it to cool.
4. Grind the chickpeas with a blender. I add a little broth. Mix thoroughly.
5. I put chopped garlic and sesame paste into the resulting mixture. Salt and add fresh lemon juice (half a lemon is enough).
6. I send the finished dish to the refrigerator for 1 hour to “ripen”.
7. Serving classic hummus with pita bread.

How to make homemade pea hummus

An alternative recipe for delicious hummus without chickpeas (with split peas) and a mixture of black and white sesame instead of a special paste. It turns out not quite hummus, but no less original dish. Try to cook!

INGREDIENTS:

• Peas - 200 g
• Freshly squeezed lemon juice - 3 tablespoons,
• Sesame oil - 45 ml,
• White sesame seeds - 1 tablespoon
• Black sesame seeds - half a teaspoon
• Chili pepper - 2 pieces,
• Turmeric - 5 g
• Garlic - 3 cloves
• Salt to taste.

1. I cook peas in the evening. I wash it in running water. I remove damaged peas. I leave it in clean water for soaking for 12 hours.
2. In the morning I take out legumes. I put it in a saucepan. I pour water and close the lid. I turn on the burner on low heat. Cook for 90 minutes without adding salt. The peas should swell and soften.
3. I send the finished product to the blender. Grind until smooth. I add lemon juice to the pea puree (without lumps). Make sure the lemon pits do not end up in the dish.
4. Moving on to sesame dressing. I take a frying pan. I dry the white grains until golden brown. I don't use vegetable oil. I toss the sesame seeds in mashed potatoes, add sesame oil.
5. Finely chop hot peppers and chop the garlic. I stir the vegetable mixture, seasoning with a pinch of salt, then add to the dish. I put a fragrant spice (turmeric). The final touch is black sesame. Stir the cooked food thoroughly with a spoon.

Useful advice. The addition of chilean pepper and turmeric will shorten the shelf life of hummus. Better to eat fresh. Bon Appetit!

Simple Homemade Bean Hummus Recipe

The main component of hummus in this recipe is regular canned beans. and not capricious when cooking chickpeas.

• Canned White Beans - 2 cans
• Tahini - 3 large spoons,
• Garlic - 2 cloves
• Lemon juice - 3 large spoons,
• Fresh rosemary (chopped) - 1 small spoon
• Salt - 5 g
• Olive oil - 10 ml,
• Ground red pepper - 5 g
• Paprika to taste.

1. In a food processor, grind the garlic cloves and rosemary.
2. In the second step, I add the beans and other foods.
3. While mixing the mass, gently pour in the olive oil.
4. I put the finished hummus in a glass dish. I cover it with a lid and put it in the refrigerator for several hours.

How to make canned chickpea hummus with eggplant

• Eggplant - 500 g
• Canned chickpeas - 420 ml (1 can),
• Garlic - 1 clove
• Tahini - 2 large spoons,
• Olive oil - 60 ml,
• Lemon juice - 2 large spoons,
• Black pepper, salt to taste.

1. My eggplants, I cut them into large pieces.
2. I heat the oven to a temperature of 210 degrees.
3. Pour olive oil onto a baking sheet. I spread the eggplant slices in an even layer. I add salt and pepper. I bake for 15 minutes at the set temperature.
4. I open the can of canned chickpeas. I drain the water, wash it and put it in a deep bowl.
5. I put lemon juice and olive oil in there. I spread the sesame paste and the peeled garlic clove. Grind in a blender.
6. I add the baked eggplants to the bowl. Beat until smooth.
7. I put the finished hummus in glass jars. I store it in the refrigerator, covered with a lid.

Avocado hummus recipe

Light sweetish taste and buttery texture of ripe avocado diversify hummus and add originality to the dish.

• Chickpeas - 200 g,
• Avocado - 1 piece,
• Lemon is half the fruit
• Garlic - 2 cloves
• Zira - 5 g
• Olive oil - 1 teaspoon
• Sea salt to taste.

1. I wash the peas. I leave it in water overnight.
2. Cook for 2-3 hours until the chickpeas soften. Part of the finished broth is poured into a separate bowl. I catch chickpeas.
3. I peel the avocado, remove the pit. I cut it into small pieces.
4. I keep the cumin seeds in a hot skillet for 1 minute. I put it on a separate saucer.
5. I add olive oil to the pan. Finely chop the garlic and fry.
6. I put the ingredients in a blender. Salt, squeeze the juice out of the lemon, put a few tablespoons of chickpea broth. I whisk.

Serve the dish with rye bread. It turns out very tasty and healthy.

What is hummus eaten with?

Chickpea puree is served hot and cold, used for making sandwiches, stuffing eggs, dressing salads.

In eastern countries, food is served as a sauce for lavash and pita (unleavened bread). In North America, hummus is eaten with toast and even chips.

Top chickpea paste is decorated with fresh herbs, pitted olives, lemon wedges.

Hummus is gaining popularity among vegetarians due to its high nutritional value, healthy vegetable protein content and good pairing with vegetables. At the same time, the Asian dish is in good harmony with meat.

Try making hummus at home. The cooking technology is simple and straightforward, it is not very difficult, the main thing is to choose high-quality ingredients (chickpeas, sesame paste) and good spices.

I wish you culinary success!

Oriental food is distinguished by an abundance of bright flavors. It is customary to serve the main course here in combination with all kinds of sauces, spices and pastas. Such additions include hummus. A sauce made with chickpea puree is great as a spread on a flatbread. Hummus goes well with vegetable, meat and fish dishes.

Homemade hummus recipewill require the hostess to comply with some simple rules:

• for making hummus at homeit is important to select only whole peas without cracks and chips;
• it is better to take peas of the current year;
• before cooking, chickpeas should be soaked in cold water overnight;
• you can take canned chickpeas and not soak it overnight.

The classic hummus recipe

Ingredients:

• dry chickpeas - 1 cup;
• sesame seeds - half a glass;
• olive oil - the amount according to the desired consistency;
• garlic - 3-4 cloves;
• cumin (cumin) - 2 teaspoons;
• juice of one lemon;
• salt, pepper - to taste.

Cooking steps

1. So that the chickpeas boil well and do not cause flatulence after eating, it is necessary to stand the peas in cold water for 12 hours, it is better to do this at night. In the morning, drain the water, pour in a new one and boil the chickpeas over high heat for 15 minutes. Drain the water again, refill and cook the peas until tender, about 2 hours.
2. While the chickpeas are tender, make tahini, a sesame paste. To do this, fry sesame and cumin in a dry frying pan. The main thing here is not to overexpose and remove before the seeds begin to burn. Grind sesame seeds and cumin in a mortar with olive oil until a paste is obtained. Add olive oil in portions as needed.
3. We pour the broth into a separate bowl. Grind the chickpeas in a blender with garlic, adding the broth in portions, dosing to get a pleasant pasty consistency.
4. At the end, according to the recipe for hummus from chickpeas at home, add tahini, salt and pepper. Whisk the sauce by hand with the new ingredients, gradually pouring in the olive oil and lemon juice. Adjust the amount of liquid ingredients to taste. Some people like liquid hummus, others prefer a thicker sauce.

Hummus with avocado: rec EPT with a photo at home

Chickpea hummus with beets

Ingredients:

• dry chickpeas - 200 gr.;
• avocado - 1 pc.;
• juice of half a lemon;
• garlic - 2-3 cloves;
• sesame seeds - 2 tablespoons;
• olive oil - 2-3 tablespoons;
• cumin - 0.5 tsp;
• salt, pepper - to taste.

Cooking steps

1. As in the previous recipe, the chickpeas should first be soaked in cold water overnight and then boiled in two waters.
2. Fry the sesame seeds a little in a dry frying pan until a characteristic nutty smell appears and grind in a blunt place. You can use a coffee grinder to grind.
3. Cut the avocado - remove the pit, separate the flesh from the rind.
4. Purée the ingredients with a blender or by hand in a mortar, gradually adding lemon juice and olive oil.
5. At the end, salt and pepper, add ground cumin. Beat again until smooth and fluffy. Place in a bowl and drizzle with olive oil.

Chickpea and beet hummus at home

Chickpea hummus with beets

Ingredients:

• dry chickpeas - 200 gr.;
• beets - 300 gr.;
• their sesame tkhina - 50 gr.;
• olive oil - 3 tablespoons;
• juice of half a lemon;
• ground cumin - 1 tsp;
• salt, pepper - to taste.

Cooking steps

1. Soak the chickpeas in cold water overnight. Boil for 2 hours and puree with a blender.
2. Boil the beets, grate on a fine grater. Drain off excess water.
3. Combine with chickpea puree. Add olive oil, lemon juice, sesame tahini to it. Season with salt and pepper. Mix thoroughly until a homogeneous consistency is obtained.

Now you know howmake hummus from chickpeasaccording to a traditional recipe and in combination with other products.Homemade hummus recipe from chickpeascomes down to chopping boiled chickpeas with the addition of various spices. Therefore, the proposed cooking options can be safely used as a basis for the invention of new flavor combinations.

Nutritional and biological value of chickpea

In any living organism, the metabolic process takes place continuously. Some particles are destroyed, others appear. At the center of this dialectical process is protein, which carries out metabolism - the basis of the entire life of a living organism.
Protein is the main building block required for the growth of any living organism. That is why man has long cultivated a large number of plants that produce protein, which is used directly for food and serves as a building material for animals to create meat, milk, etc.

Chickpea proteins are a complex complex of individual proteins differing in molecular weight, amino acid composition, content of nitrogen, phosphorus, sulfur, and other properties, grouped into fractions that differ in solubility. They dissolve well in water, and in a 0.05% solution of hydrochloric acid, their solubility reaches 90%. Chickpea protein is close to animal protein: almost the same composition of amino acids, which are in an optimal ratio.

In chickpea seeds, the fat content reaches 8%, and is characterized by the presence of fatty acids in it. The most important of them are linoleic and oleic. They are necessary for a person to carry out growth processes and various physiological functions ...

In legumes, the carbohydrate content ranges from 26% for soybeans to 60% for chickpeas. Chickpea carbohydrates, especially glucose and fructose, serve as a source of energy. The seeds are rich in the sucrose and galactominose galactosides found in the endosperm.

Chickpea grain is rich in vitamins and mineral salts. 100 g of grain contains vitamins: A-0.19 mg; B 1-0.29 mg; B 2-0.51 mg; B 6-0.55 mg; C-3.87 mg; PP-2.25 mg.

The chickpea grain contains a significant amount of mineral salts. So, the average content of trace elements in mg is: potassium - 968, calcium - 192, magnesium - 126, sulfur - 198, phosphorus - 446, aluminum - 708, boron - 750, iron - 967, selenium - 28, zinc - 2100, etc. In terms of selenium content, chickpea ranks first among all leguminous crops. Chickpeas are a good source of pyrodixin, pentantenic acid, and choline. Germinating seeds contain more carotene, tocopherol, vitamin C. (Site "Vkusnyatina").

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