Great as a savoury snack or part of a lunch dish, hummus is surprisingly easy to make and mainly uses easy-to-grab, cupboard ingredients. An unexpected treat for family and friends.
Overview
- Serves: 4
- Prep time: 10 mins
- Cooking time: nil
- Utensils: food processor/blender
- Storage: keeps in the fridge for 5-6 days
- Suitability: vegetarian, vegan, sugar free
Ingredients
400g chickpeas, drained, rinsed
1/2 clove garlic, crushed
1 tablespoon tahini paste
2 tablespoons olive oil
2 tablespoons fresh lemon juice
½ teaspoon turmeric
¼ teaspoon ground cumin
¼ teaspoon cracked pepper
3 tablespoons water
Paprika and turmeric to sprinkle
Instructions
- Place the chickpeas, garlic, tahini paste, olive oil, lemon juice, cumin, water and pepper in food processor and process until combined. Add water and process until smooth.
- Slice veggies into sticks. Removing the seeds from the cucumber so it stays dry.
- Place hummus in serving bowl and sprinkle with paprika and turmeric. Serve with veggie sticks, such as carrot, cucumber, pepper/capsicum, celery.
Tips: add cooked artichoke hearts or green olives (no stones) for a different flavour and even more goodness.
Benefits
Curcumin, a substance in turmeric, may help to reduce inflammation. Several studies suggest that it might ease symptoms of osteoarthritis and rheumatoid arthritis, like pain and inflammation. In one study, turmeric worked about as well as ibuprofen for reducing pain. Other compounds in turmeric have also been found to be anti-inflammatory, and it’s thought that these components may act synergistically with each other and/or curcumin to block inflammation.
Cumin has traditionally been used to improve digestion and contains anti-carcinogenic properties. It is also a source of magnesium, the essential mineral that serves a host of functions, including promoting heart health, controlling blood pressure and aiding the absorption of calcium.
Chickpeas, along with other legumes, have been associated with a reduction in the incidence of various cancers, type-2 diabetes and heart disease.
Extra virgin olive oil is the highest grade of olive oil and one of the healthiest oil choices with a high level of monounsaturated fats, natural antioxidants, phytosterols and vitamins. The traditional Mediterranean diet, rich in virgin olive oil, has been shown to offer some protection against chronic diseases by reducing pro-inflammatory mediators. Virgin olive oil contains numerous phenolic compounds that exert potent anti-inflammatory actions. Of particular interest is the phenolic compound oleocanthal, shown to possess similar anti-inflammatory properties to ibuprofen.
