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Chickpeas Tag

Alt= "Regular Hummus at casablanca"

Hummus Recipe

Recipe By Casablanca Restaurants
Course: Appetizers Cusine:Mediterranean Difficulty:Easy

Servings

2 minutes

Preparing Time

15 total minutes

Cooking Time

55-70min. minutes

Calories

300 kcal

INGREDIENTS

  1. 1 cup dried chickpeas (about 6 1/2 ounces), rinsed and drained

  2. 3 cloves garlic

  3. 1 dried bay leaf 

  4. Kosher salt

  5. 1/4 teaspoon ground cumin

  6. 1/4 cup fresh lemon juice (from about 1 large lemon)

  7. 1/4 cup extra-virgin olive oil, plus more for drizzling

  8. 1/3 cup tahini, well stirred

  9. Sweet or smoked paprika, for sprinkling

  10. Sliced fresh vegetables and pita chips, for serving 

DIRECTION

  1. Main Ingredients

    Add the dried chickpeas, garlic, bay leaf, 2 teaspoons salt.

  2. Main Ingredients

    Add 6 cups water to a 6- or 8- quart Instant Pot® multi-cooker.

  3. Main Ingredients

    Pressure cook on high for 55 minutes

  4. Main Ingredients

    Transfer the chickpeas and garlic to a food processor, discarding the bay leaf.

  5. Main Ingredients

    Add the cumin and 1/2 cup of the olive oil and blend until smooth, about 2 minutes.

  6. Main Ingredients

    Add the lemon juice, olive oil and tahini and blend until smooth.

  7. Main Ingredients

    Transfer to a serving bowl, drizzle with more olive oil and sprinkle with paprika. Serve with sliced vegetables and/or pita bread.

NOTES

    You can also add pickles, pickled turnips, roasted red peppers, etc..

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Alt= "The history of hummus"

Is Hummus Healthy? 4 Proven Reasons Why It Is!

Packed With Plant-Based Protein, Hummus is Rich In Nutrition

Hummus is rich in plant-based protein, in addition, hummus includes iron, folate, phosphorus and B vitamins, all of which are important for vegetarians and vegans, as they may not get enough from their diet.

What Is Iron?

The human body uses iron to make hemoglobin, a protein found in red blood cells. It carries oxygen from the lungs to the entire body, for instance, your muscles. 

Hummus – How Much Iron Do I Need?

  • Calories: 166
  • Fat: 9.6 grams
  • Protein: 7.9 grams
  • Carbs: 14.3 grams
  • Fiber: 6.0 grams
  • Manganese: 39% of the RDI
  • Copper: 26% of the RDI
  • Folate: 21% of the RDI
  • Magnesium: 18% of the RDI
  • Phosphorus: 18% of the RDI
  • Iron: 14% of the RDI
  • Zinc: 12% of the RDI
  • Thiamin: 12% of the RDI
  • Vitamin B6: 10% of the RDI
  • Potassium: 7% of the RDI

Iron intake requirements depends on age, sex and if you consume a plant-based diet, so check your requirements. Some vegetarians don’t consume meat, poultry, or seafood, as a result, iron intake will be double of people who do. Because the body doesn’t absorb nonheme iron found in a plant-based diet as well as it does animal-based foods. 

  • Life Stage – Recommended Amount
  • Birth to 6 months 0.27 mg
  • Infants 7–12 months 11 mg
  • Children 1–3 years 7 mg
  • Ages 4–8 years 10 mg
  • Children 9–13 years 8 mg
  • Teen boys 14–18 years 11 mg
  • Teen girls 14–18 years 15 mg
  • Adult men 19–50 years 8 mg
  • Adult women 19–50 years 18 mg
  • Adults 51 years and older 8 mg
  • Pregnant teens 27 mg
  • Pregnant women 27 mg 
  • Breastfeeding teens 10 mg
  • Breastfeeding women 9 mg

What Is Folate?

Folate (B-9) is important in red blood cell formation, moreover, for healthy cell growth and function. Folate helps reduce the risk of birth defects of the brain and spine during early pregnancy.

Hummus – How Much Folate Do I Need?

The recommended daily amount of folate for adults is 400 micrograms (mcg), however that amount increases with pregnancy. But, adult women who are planning pregnancy or could become pregnant should be advised to get 400 to 1,000 mcg of folic acid a day.

What Is Phosphorus?

Phosphorus is an essential mineral found in many foods, in addition, is a major component of bones, teeth, DNA, and RNA. Phosphorus is also a component of cell membrane structure and ATP, the body’s key energy source in the form of Phospholipids. 

Hummus – How Much Phosphorus Do I Need?

Age – Male – Female – Pregnancy – Lactation

  • Birth to 6 months *100 mg – 100 mg
  • 7–12 months *275 mg – 275 mg
  • 1–3 years 460 mg – 460 mg
  • 4–8 years 500 mg – 500 mg
  • 9–13 years 1,250 mg – 1,250 mg
  • 14–18 years 1,250 mg – 1,250 mg – 1,250 mg – 1,250 mg
  • 19+ years 700 mg – 700 mg – 700 mg – 700 mg

Packed With Ingredients Proven to Fight Inflammation

Hummus Ingredient – Olive Oil

Inflammation is the bodies way of protecting itself from illness and infection, on the other hand, too much inflammation (Chronic Inflammation) can last longer than it should. Moreover, chronic inflammation can lead to many different health issues. Hummus is packed with ingredients that can help fight chronic inflammation, for instance, olive oil being one of them. Olive Oil is packed with powerful antioxidants, therefore, have anti-inflammatory properties.

Hummus Ingredient – Sesame Seeds

Sesame seed is another important ingredient, and is used to make tahini. Tahini helps reduce inflammatory markers like IL-6 and CRP, in addition, commonly found in inflammatory diseases like Arthritis. Furthermore, studies have shown that consumption of chickpeas helps reduce blood markers of inflammation. 

Promotes Digestive Health

Hummus Ingredient – Dietary Fiber

Dietary Fiber is vital for improving digestive health, above all, hummus is loaded with it. There’s 6 grams of dietary fiber in every 100 grams of hummus, in short, provides women with 24% of their daily recommended intake and men 16% DRI. Dietary fibers helps to soften and add bulk to stools so it passes easier. As a result, it helps keep you regular. 

Hummus Ingredient – Healthy Bacteria

Consuming hummus adds healthy bacteria like bifidobacteria, consequently, suppresses the growth of harmful bacteria. Gut bacteria is known to convert fiber into short-chain fatty-acid butyrate, therefore, nourishes colon cells. Furthermore, fibers converting to butyrate or butyrate production can lead to a lower risk of colon cancer. 

Consuming Hummus May Help Control Blood Sugar Levels, Risk for Heart Disease, and Promotes Weight Loss

Hummus – Low Glycemic Index

Made mostly from chickpeas, hummus has a low glycemic index, as a result, it slowly digest and causes a more balanced rise and fall of blood sugar levels. Hummus is rich in soluble fibers and healthy fats which slows down the absorption of carbs, allowing for a slow and steady release of sugar into the blood stream. 

Low Bad LDL Cholesterol- Hummus

Most hummus contains Chickpeas and Olive Oil which can lead to lower risk of bad LDL Cholesterol which leads to a higher risk of heart disease. Moreover, it lowers the risk of heart disease, and death from heart disease. Hummus is rich in dietary fibers that boost levels of the “fullness hormones” cholecystokinin (CCK), peptide YY, GLP-1 and ghrelin. 

To learn more about hummus and the benefits www.realsimple.com has a great article about it, so click this link READ MORE…

To learn more about the health benefits of Casablanca’s Grilled Salmon Entrée and Lamb Chops Entrée, click here READ MORE…

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