How to make chickpea or hummus pate: 2 exquisite recipes
There is no doubt that the hummus is one of those popular recipes not only within the known as vegetarian or vegan diet, as it is consumed even by meat lovers and even by those who do not follow a natural and green diet. As you surely know, the one known as hummus It consists of a wonderful chickpea paté, which is traditionally made with lemon juice, tahini or tahini (sesame seed paste) and olive oil.
We can find it in Greece, in Israel and in some Arab countries (in fact, it stands out as one of the main dishes of Lebanese cuisine), although it is known that its origin seems to come from Ancient Egypt. Nowadays it is usual to spread it on pita bread (unleavened bread).
Its preparation is actually very simple. So much that we can do it at home whenever we want. Do you dare to prepare it with us? It's delicious, without a doubt!
What do you need? Ingredients to make hummus
- 225 gr. of chickpeas
- 5 tablespoons of sesame paste (tahini or tahini)
- Juice of 1 lemon and a half
- 2 garlic cloves (crushed)
- Paprika to taste
- Black pepper
- Half a teaspoon of salt
- Olive oil
- Fresh parsley
Steps to make the chickpea or hummus pate
- The night before, let the chickpeas soak.
- The next day, and when making the hummus, drain and rinse the chickpeas well.
- Put water in a saucepan and add the chickpeas. Bring to a boil, keeping on high heat for 10 to 15 minutes.
- Reduce the fire and remove the foam. Continue boiling until the chickpeas are white (usually 50 to 70 minutes).
- Drain the chickpeas well, reserving the liquid resulting from cooking.
- Grind the chickpeas until you get a fine paste (it is better to use a chopper or a grinder).
- Put the chickpea paste in a saucepan and add 150 ml. of the cooking broth. Stir well until both ingredients are mixed.
- Add the tablespoons of tahini, the lemon juice and half, the crushed cloves of garlic, the black pepper, the pinch of salt and the paprika. Mix well.
- Let the mixture stand for 3 hours.
- Ready! Before serving add a drizzle of olive oil and fresh chopped parsley.
Benefits of hummus or chickpea pate
- High protein content: Hummus stands out for its high protein content, which makes it an ideal nutritious food in vegetarian and vegan diets, as a substitute for meat. Being easily assimilated by the body, and of great quality, it is ideal for the diet of athletes and those who follow weight loss diets, by reducing appetite and maintaining stable blood sugar levels.
- Nutritional wealth: besides good quality proteins, hummus also stands out for its content both in vitamins (especially vitamins of group B) and in minerals (calcium, potassium, iron, phosphorus and magnesium). In addition, it has a low fat content, being rich in essential fatty acids, especially linoleic acid and oleic acid. On the other hand, it provides slow-absorbing carbohydrates and is very rich in fiber.
- Reduce the cholesterol: for its content in proteins, fiber and essential fatty acids, hummus is ideal to help you regulate high cholesterol levels.
- Help reduce the risk of cancer: for its content in compound saponins and phytic acid. In the particular case of foods and foods rich in folates, they help reduce the risks of colon cancer and rectal cancer.
Marvelous chickpea hummus recipe by Jenny Rodríguez (from 'My Vegan Recipes')
Chickpea hummus is a delicious cream of cooked chickpea puree, typical of Arabic cuisine, and ideal to eat legumes in a healthy and fun way. Discover how to do it with this wonderful recipe.
The hummus of chickpea It is one of the easiest and most recognized recipes in vegan and vegetarian food. It is a delicious food, quick to prepare and also provides us with protein in large quantities, since its base is the chickpea, a legume known to be an excellent source of plant proteins.
In this recipe we are going to apply some original tricks to prepare a hummus only. Traditionally, hummus is given creaminess with water, but there is a different option that will contribute to our recipe a greater number of properties (vitamins, minerals ...) and a different flavor: the use of aquafaba.
The aguafaba It is the thick liquid that results from cooking the chickpea. It is somewhat dense and can be used for an infinite number of recipes, both for flavor, texture and to replace ingredients of animal origin such as eggs.
In order to make the recipe, we will need a blender or a powerful food processor.
Ingredients for chickpea hummus:
- 400 grams of cooked chickpeas
- About 150 ml of water or aquafaba (the cooked chickpea liquid)
- One garlic clove
- Olive oil
- Half lemon juice
- A tablespoon of Tahini
- a pinch of salt
- A pinch of cumin powder
Ingredients to accompany:
- Sweet paprika from Vera
- Fresh arugula
- Carrot pieces
- Cucumber slices
Steps to make the chickpea hummus:
- We will start pouring all the ingredients except the water or aquafaba and the ingredients to accompany (these last ones we will leave them for the end).
- To continue, we need to add something liquid to our processor to facilitate crushing. The amount of water or aquafaba that is added will vary the final texture of our chickpea hummus, so it is advisable to add the liquid little by little until our crusher can work without problem. If the aquafaba of the chickpeas falls short, we can add water. I do not recommend exceeding too much of the 150 ml of liquid.
- We will grind little by little until the chickpeas are completely disintegrated.
- When our cream is homogeneous, we remove it to a bowl. Next, add a little olive oil, another pinch of salt, sprinkle some sweet paprika from the side and decorate with very chopped rocket. Although this last step is not essential, it is what will give a touch of distinction to our hummus of garbanzo.
- Finally, to serve, we will accompany it with some pieces of carrot cut into strips and slices of cucumber or other crudités to spread. If not, it can always be accompanied by a few simple slices of bread.
* Store in the refrigerator.