Chickpeas found in hummus are a great source of vitamins B and protein. Except protein, hummus is rich in minerals, like iron, calcium, potassium, phosphorus and magnesium, and vitamin B, folic acid, niacin, riboflavin and flavonoids.

Not only does hummus taste good, but it also easy to make. Moreover, it cleanses the gut and promotes the immune system.

Here are a few reasons why you should consume hummus:

• It is easy to make at home.
• It is a healthier alternative to commercial bread spreads and dips.
• Mediterranean diet includes hummus, which has countless health benefits.
• It was found out that chickpeas found in hummus significantly decrease the risk of cancer.
• Hummus is consumed all over the world.
• It is one of the healthiest superfoods.
• There are many varieties and flavors of hummus.
• According to the studies, chickpeas also regulate the levels of cholesterol.
• Due to its high content of fiber, hummus helps regulate hunger cravings, control blood sugar levels, and prevent snacking. In addition, thanks to its content of iron, hummus also helps boost energy, promote physical performance and aid weight loss.

CHICKPEAS – THE MAIN INGREDIENT OF HUMMUS

Chickpeas are versatile and can be added to soups, baked in an oven or made into hummus. As they belong to the bean family, chickpeas are not loaded with starch, which makes them a perfect ingredient for people who want to lose weight.

You can buy them in cans or jars, but make sure they do not contain any added oil or salt. If you want to consume high-quality chickpeas, buy dried chickpeas and then boil them.

If it is prepared adequately, hummus has anti-cancer properties and it is considered to reduce the risk of cancer by 50 %. Namely, chickpeas as well as other legumes contain compounds that prevent the growth of breast and prostate cancer cells in vitro and hinder the development of precancerous colon cells by 64 %.

In other words, it has been proven that consuming legumes reduces the risk of cancer by 32 %, including 57 % reduced risk of colon cancer and 45 % reduced risk of prostate cancer.

HOW TO MAKE YOUR OWN HUMMUS

As we have said, it is easy and simple to make home-made hummus. What you need to do is to look for organic chickpeas.

When it comes to making hummus, all recipes are almost prepared in the same way. All you need to do is to rinse and drain the canned beans, add the ingredients to a food processor or blender and blend them until you get a creamy paste. If you want to get thinner consistency, you can add water, too.

A GUIDE TO HOME-MADE HUMMUS

Here are some recipes that will help you to prepare home-made hummus:

– Instructions: rinse and drain the canned beans, add the ingredients to a food processor or blender and blend them until you get a creamy paste. If you want to get thinner consistency, you can add water, too.

• Classic hummus: 1 can of chickpeas, 1/3 cup of tahini, 2 tablespoons of olive oil, 2 tablespoons of lemon juice and a clove of garlic.

• Greek hummus: 1 can of chickpeas, ½ cup of crumbled feta cheese, 1 cup of baby spinach, 2 tablespoons of lemon juice and 1/8 teaspoon of cinnamon.

• Southwestern hummus: 1 can of black beans, 1 chipotle pepper, 2 tablespoons of lime juice, ¼ cup of cilantro leaves and 1 teaspoon of cumin.

• Pesto hummus: 1 can of chickpeas, 1/3 cup of tahini, 2 tablespoons of pesto (prepared), 2 tablespoons of lemon juice and 1 tablespoon of grated parmesan cheese.

• Green herb hummus: 1 can of chickpeas, ½ cup of basil leaves, ½ cup of parsley leaves, ¼ cup of fresh tarragon and 2 tablespoons of olive oil.

• Beet hummus: 1 ¾ canned or cooked beets, 1/3 cup of tahini, 2 tablespoons of olive oil, 2 tablespoons of lemon juice and a clove of garlic.

• Quaca-hummus: 1 can of chickpeas, 1 ripe avocado, 1 jalapeno, ¼ cup of cilantro leaves and 2 tablespoons of lime juice.

• Tunisian hummus: 1 can of chickpeas, 1/3 cup of tahini, 2 tablespoons of harissa paste, 2 tablespoons of lemon juice and ¼ teaspoon of lemon zest.

• Italian hummus: 1 can of cannellini beans, ¼ cup of sundried tomatoes, 2 tablespoons of olive oil, 2 tablespoons of lemon juice and 1 teaspoon of oregano.

• Edamame hummus: 1 ¾ cup of cooked Edamame, 1/3 cup of tahini, 2 tablespoons of olive oil, 2 tablespoons of lemon juice and a clove of garlic.

• Tapenade hummus: 1 can of chickpeas, 1/3 cup of black olives (pitted), 1 roasted red pepper (chopped), 2 tablespoons of lemon juice and ¼ cup of parsley leaves.

• Ranch hummus: 1 can of chickpeas, 1/3 cup of Greek yogurt, 1 teaspoon of parsley leaves (dried), ½ teaspoon of garlic salt and a teaspoon of dried dill.

• Cheater’s classic hummus: 1 can of chickpeas, 1/3 cup of peanut butter, 2 tablespoons of olive oil, 2 tablespoons of lemon juice and a clove of garlic.