Hummus calories per 100 grams. Beneficial and harmful properties of hummus

“Hummus – what is it?” - many Russians will ask themselves, and this will not be surprising.

While in the post-Soviet space such a snack is still classified as something exotic, in Arab countries it is everyday.

Hummus is a chickpea snack in Israel and Arab countries.
What caused such popularity there, and how do you eat hummus?

Contraindications

It’s better to start talking about the benefits and harms of hummus from the last point.
So, in what cases is this dish contraindicated:

• As with any other product, individual intolerance may also occur to this one. It can occur on any of the components. There is only one method to check the likelihood of an allergy - try the seasoning in a small amount;
• If you tend to be overweight, the sauce is undesirable. Or at least not desirable in large quantities.
  

  Despite the fact that the calorie content of hummus per 100 grams is 166 kcal, large portions can cause metabolic disorders. And, as a result, obesity;

• People who are prone to flatulence should not use the sauce. It turns out that otherwise the product will only increase bloating. If a person suffers from chronic flatulence, one should not indulge in the seasoning either - it will most likely provoke new attacks of flatulence.

People prone to flatulence should not eat hummus.

Hummus composition and benefits

Now let's talk about the good stuff.
So, what beneficial substances can be found in this sauce:

• What is useful about hummus, first of all, is the presence of high-quality protein of natural plant origin. This is especially useful for vegetarians. Thanks to this, a person gets full quickly enough. What’s interesting is that the body then remains in this state for quite a long time. This, by the way, is the answer to the question of whether you can eat hummus on a diet;

Also rich in plant protein. Meat dishes of soy origin are very popular among customers, which can be easily explained by their usefulness, availability and ease of preparation.

• Thanks to soluble fiber, the sauce can improve normal bowel function. In this regard, the chickpeas contained in the dish are healthier than other legumes. In this case, bloating does not threaten, unless there is such a tendency;

- Another fiber-rich product. Soluble fiber significantly accelerates the removal of cholesterol, carcinogens and other troubles. White flax seeds especially contribute to this. As a result, the body becomes much healthier, and nutrients are absorbed much better.

• The benefit of hummus for women who want to lose weight lies in its ability to improve metabolism. This is possible due to the sufficient leucite content. Another interesting property of the dish was noted - it reduces the craving to eat something sweet. And due to the leveling of sugar levels, a person does not have a frequent desire to snack. The ratio of hummus per 100 g is as follows: proteins - 9 g, carbohydrates - approximately 24.7 g, fats - 9 g;
• The beneficial properties of hummus are also due to the large amount of vitamins it contains. These are, for example, B vitamins, which help the cardiovascular and endocrine systems work well. They also promote good brain function. The ingredients of hummus saturate the body with vitamins C and E;

A large number of vitamins are also contained in. Carrots can deservedly be called the vitamin queen. It contains a colossal amount of usefulness.

• Fun fact: thanks to lemon juice, the sauce even helps fight certain diseases! For example, with colds. And the amino acid tryptophan promotes the formation of the so-called “happiness hormone”, which allows you to quickly cope with all ailments.

You will learn more about the benefits of hummus from the video:

How to make hummus

It must be said that there are many recipes for this dish. Let's look at the classic recipe.
What is hummus made from in this case:

• Actually, about 500 g. You can make hummus from chickpea flour. In this case, you will need 600 g of this ingredient;
• Olive either - 5 or 8 tbsp;
• Cumin and - half a tablespoon;
• – 2 medium slices;
• Lemon juice, salt - to taste;
• You can also use any hummus seasoning to suit your taste – red pepper, cumin, za’atar, cilantro, for example.

Classic Israeli hummus should be prepared as follows:

• The chickpeas must be poured with boiled hot water and left overnight;
• In the morning, the water should be drained and the peas should be washed;
• Then it is placed in a cauldron, filled with ice water and cooked until boiling, and then for another 10 minutes. And again the chickpeas need to be rinsed and boiled to prevent flatulence. Of course, all of the above can be omitted if flour is used;
• Now the peas should be cooled and then pureed. A blender will make the task easier;
• After this, add oil and pre-chopped garlic.

That's it - the base sauce is ready!

All that remains is to season it with coriander, sesame seeds, cumin and spices, lemon juice.

What does hummus taste like in this standard form? Spicy and slightly sweet.

You will learn a detailed recipe for classic hummus in the video:

How to eat

Despite the obvious benefits, it is not recommended to prepare a lot of oriental seasoning at one time. The fact is that the shelf life of hummus is not as long as we would like. It is advisable to serve it immediately after cooking, and then try to remember to hide it in the refrigerator.

How long does hummus last in the refrigerator? No more than three days, but can last about a month in the freezer.

It is unlikely that the seasoning will have time to dry out in such a short period of time. However, if this does happen, there is no need to be upset. A little olive oil - and the dish again acquires the desired consistency, which is so convenient for dipping food! By the way, what you eat hummus with is usually dipped in it. Using a spoon in this case is even indecent.

What to serve hummus with?

According to tradition, it should be tasted with pita, an Arabic flatbread. By the way, it’s most convenient to scoop up the seasoning with an improvised pita spoon. However, the more familiar pita bread, crackers and even the most ordinary bread can serve as an analogue of pita.
Hummus can be suitable not only for flour products. It will serve as an excellent addition to fish or meat dishes, or to salads. A good combination will also be with cognac and wine, which are also often served with similar dishes.
You can even use the sauce as a topping for vegetables. In other words, such dishes are often stuffed with it. It could be pumpkin, sweet peppers, eggplants.

Hummus goes great with vegetables

Many people, having tried this creation of Israeli cuisine at least once, often begin to cook dishes with hummus.

No wonder chickpeas were used in ancient times to treat warriors.

Nowadays, this snack is considered the most popular among cold varieties.

Similar materials

Chickpea snacks are found very rarely on our tables, unlike in the countries of the Middle East and the Mediterranean, where chickpea puree is a favorite delicacy. But once you learn about all the benefits of hummus, be sure to include this dish in your diet and delight your friends and family.

Hummus: beneficial and harmful properties

A little history

The recipe for this dish was invented in ancient times. There is evidence that chickpeas were grown near the Nile River as early as 1590 BC. The product was not only prepared, but also exported to other countries, for example, Italy, Asia Minor, Greece. Historians say that hummus was one of the favorite breakfasts of the pharaohs, because supplies of chickpeas were found in the tomb of Tutankhamun himself. Smart Japanese have sprouted these very grains and can now taste a dish with a pharaonic flavor.

Greece and Ancient Rome used hummus for medicinal purposes. Roman fearless warriors owed their health to many military doctors. Dioscorides Pedanius is one of those doctors; he studied the healing properties of herbs and plants all his life, founded botany, and proved that cooked chickpeas have a beneficial effect on the functioning of the gastrointestinal tract. Homer, the ancient Greek poet, mentioned this magnificent dish in the Illead.

Hummus: composition

Hummus contains:

With such a rich composition, hummus is not a high-calorie product. A spoonful of this puree contains only 25 kcal. If you are watching your figure, then hummus is... great snack and a means to combat appetite. Hummus calories are not bad because they are natural. Only olive oil adds calories to the product, but it is very healthy and adds nutritional value.

Also, the product will be an excellent food for vegetarians. Chickpeas have a lot of fiber, it saturates the body and, most importantly, regulates fluctuations in blood sugar; the dish is suitable for patients with hyperglycemia and diabetes.

The benefits of hummus

We have already reported that puree normalizes cholesterol levels and recalled its beneficial effects on the heart.

Hummus has been proven to:

• Nourishes the body with plant proteins
• Normalizes metabolism
• Reduces blood sugar
• Removes toxins from the body
• Improves brain function
• Has a beneficial effect on the nervous system
• Stabilizes heart function

This is not a complete list of the beneficial properties of hummus. The product also contains soluble and insoluble dietary fiber. Soluble ones form a gel-like substance in the gastrointestinal tract, which binds to cholesterol impurities and is excreted from the body. Insoluble fiber prevents digestive disorders and prevents constipation.

Eating just a couple of spoons Eating a delicate snack a day will saturate your body with proteins, normalize blood sugar levels and metabolism.

Hummus: harm

There are contraindications for hummus. It turned out that this product promotes flatulence. This dish is contraindicated for people who are prone to rapid weight gain, because its consumption severely disrupts metabolism and most often leads to obesity.

If you don't have any problems, then it's time to go to the store for ingredients! Surprise your loved ones with a delicious dish.

What do you eat hummus with?

Traditionally the dish is served with Arabic flatbread which is called pita. The most correct way to consume it is to scoop the snack out of the pita with a spoon. You just tear off a piece of the flatbread, roll it into a spoon and scoop it out. If you don’t have pita, you can replace it with fresh bread, pita bread or crackers.

How to properly prepare hummus?

There are many recipes, let's look at the classic recipe.

Preparation:

A simple recipe in ten minutes.

You will need:

• 450 grams chickpeas
• 1/4 liquid from the can of chickpeas
• 3 tbsp lemon juice
• 1 tbsp tahini
• 2 cloves minced garlic
• 2 tbsp olive oil

Pour out all the liquid from the can of chickpeas and be sure to save it. Mix all ingredients in a blender, add 1.4 cups of liquid. Stir until smooth.

Make a well in the center of some hummus and add two teaspoons of olive oil.

Serve the dish after cooking without delay, but you can put the dish in the refrigerator. The product can be stored in the freezer for a month, and in the refrigerator for three days.

If you want some spice then add chili pepper. You can also add parsley.

Hummus paste is a snack made from chickpea puree, which may include garlic, lemon juice, olive oil, sesame paste, and paprika.

The total calorie content of hummus per 100 grams is 300 kcal. 100 g of product contains:

• proteins – 9.5 g;
• fat – 19.9 g;
• carbohydrates – 22 g.

The vitamin composition of hummus is represented by choline, vitamins B1, B2, B5, B6, B9, PP, C, E, K. The paste is enriched with zinc, selenium, copper, manganese, phosphorus, iron, magnesium, sodium, potassium, calcium.

The benefits of hummus

If the pasta is made in compliance with the correct proportions and combinations of products, the benefits of hummus are very great:

• the product is rich in potassium and calcium, which improve the condition of the skin, hair and nails;
• the high content of B vitamins in the paste helps strengthen the immune system;
• the product does not contain cholesterol and, thanks to the use of chickpea puree as a base, is rich in healthy fatty acids and fiber;
• with moderate consumption of hummus, metabolic processes in the body improve;
• hummus is a nutritious dish that quickly restores physical strength and energy balance in the body after heavy physical activity;
• the benefits of hummus have been proven to reduce blood sugar levels, remove toxins from the body, and improve brain function;

• The product is recommended for a balanced diet for diseases of the heart and blood vessels, and nervous strain.

The harm of hummus

You are unlikely to find much information about the dangers of hummus. Paste can cause problems with health and well-being only in the following cases:

1. The high calorie content of hummus per 100 grams means that you should not overeat it. If you abuse the product, you can upset your stomach, causing diarrhea, constipation, flatulence, pain and heaviness in the stomach;
2. consuming snacks in large quantities leads to gaining extra pounds;
3. If you don't react well to legumes, hummus won't suit you (the main dish is chickpea puree).

In recent decades, dishes made from grain legumes have become increasingly popular among people who are contraindicated in gluten-containing foods, vegetarians and healthy eating enthusiasts. In particular, we are talking about Turkish peas or chickpeas, which, after boiling and homogenization (pureeing), form the basis of an original and sophisticated snack that came to us from Arab, Mediterranean and Jewish cuisines - hummus.

Archaeologists and historians say that chickpeas have been cultivated for more than 7,500 years. And in the Bronze Age, the plant was brought to Ancient Greece and Rome. Now it is cultivated in 30 countries, including Africa, Australia, and Central America. Traditionally, Turkish peas are used in cooking in the Middle East and Mediterranean countries, but the product is confidently gaining ground all over the world.

The grains of this herbaceous plant are considered valuable food products, rich in easily digestible proteins, polyunsaturated fatty acids and a powerful vitamin-mineral complex. Chickpeas are a unique source of B vitamins (B1, B2, folic acid), zinc, essential amino acids (lysine, tryptophan), without which the normal functioning of the human body is impossible.

A high concentration of dietary fiber ensures the activation of intestinal motility and cleanses the entire gastrointestinal tract of accumulated toxins. Heat treatment of chickpeas takes much longer than cooking other legume products (beans, lentils, beans). 100 g of dry grains contain 309 kcal, so chickpeas are classified as nutritious foods that provide the body not only with all the necessary nutritional components, but also with energy.

Hummus - what is it?

This is what homemade hummus looks like

Chickpea seeds are often called Volozhsk peas, nokhut, walnut peas. The product forms the basic basis of the classic oriental dish - hummus, which is a savory cold appetizer or spreadable sauce. In the East it is served with pita bread and lavash; in European countries and the USA you can find a combination of delicious pasta with bread and corn chips.

The first mentions of making hummus from lamb chickpeas in Arab cookbooks date back to the 13th century. In addition to chickpea puree, made from boiled bean grains, the paste sauce usually includes: tahini (sesame seed paste), olive seed oil, lime or lemon juice, garlic pulp and paprika (sweet pepper).

The taste of a dish depends on the recipe and the ingredients included in it. Chili peppers, cumin, parsley, onions, tomatoes, cocoa powder, and soft cheeses such as feta can be included in the classic hummus recipe as seasonings, spices and additives.

The calorie content of hummus varies depending on the method of preparation and the ingredients included in its composition and usually ranges from 166 to 250 kcal for every 100 g of product.

The benefits and harms of hummus

Regular inclusion of chickpea paste with useful additives in the diet improves metabolic processes, including fat and water-salt metabolism, significantly strengthens the immune system, restores the balance of the central nervous system, cleanses the body of metabolites, carcinogens and toxins, increases energy levels, normalizes blood glucose levels, Helps replenish the deficiency of vitamins and mineral salts.

People who refuse to eat bread, for example, who adhere to a diet aimed at reducing body weight, can use products made from lamb chickpeas to compensate for the deficiency of B vitamins, and vegetarians can provide the body with proteins, folic acid and microelements. Dishes made from chickpea puree slow down the aging process, so they are indispensable in the diet of everyone who strives for active longevity.

Thanks to the beneficial fatty acids present (omega-3 and omega-6), hummus helps neutralize free radicals and remove harmful cholesterol - low-density lipoproteins. According to nutritionists, it is advisable to include hummus in the therapeutic and preventive diet of those who experience increased mental stress and often suffer from stress.

Possible harm

Hummus is not consumed by patients with individual intolerance to legumes and other components of the snack (olive oil, garlic, citrus fruits, sesame seeds, etc.). It should be borne in mind that the dish is quite high in calories, so anyone who suffers from obesity should consume it sparingly, no more than 20 g per day.

Legumes are not included in the diet of all patients with acute and chronic gastrointestinal diseases. Chickpeas are a fairly heavy food that the body spends a lot of energy digesting. In addition, like all legumes, Turkish nut provokes increased gas formation (flatulence), which worsens the condition of patients with gastritis, ulcers, colitis, diarrhea, constipation, pancreatitis, cholecystitis and intestinal pathologies.

Particular caution should be exercised in patients with a history of gout and urolithiasis. Eating hummus is not recommended during pregnancy and breastfeeding. Don't forget about the high calorie content of legumes, limit your daily portion of snacks (no more than 50 g). Avoid pasta if you do not tolerate hot, garlicky, spicy or heavy foods.

An interesting recipe for making hummus step by step

Chickpea puree is made by pureeing chickpeas boiled in salted water in a food processor or blender. The recipe for making hummus at home is quite simple. The main thing is to purchase all the exotic ingredients that are sold in eco-shops and health food stores, and to strictly follow the culinary technology.

We bring to your attention a recipe for a healthy snack, shared by an experienced chef at a famous restaurant in Jerusalem.

You will need:

• lamb chickpeas – 0.3 kg;
• ground sesame seeds (unroasted) - 3 tbsp. l.;
• lemon or lime – 1 small fruit;
• olive seed oil (high-quality, refined) – 50 ml;
• garlic – 3 cloves (large);
• ground cumin (jeera) – 1 coffee spoon;
• ground coriander seeds - 1 coffee spoon;
• hot red pepper powder - ½ coffee spoon;
• finely ground sea salt - to taste.

How to prepare hummus step by step:

• Soak the chickpeas in cold water overnight.
• Drain the water, add a fresh portion, and boil the grains in lightly salted water until soft (cooking time depends on the variety and freshness of the product and is at least 1 hour).
• Puree the chickpeas in a blender, adding a little water in which they were boiled.
• Prepare tahini by grinding sesame seeds along with olive oil in a blender until smooth.
• In the bowl of a blender or food processor, combine chickpea paste, tahini, pressed garlic, squeezed lemon juice and all the spices, add salt to taste.
• Turn on the device at medium speed and thoroughly beat the sauce into a light, airy mass of a pleasant beige color.
• Serve in a beautiful gravy boat, along with Georgian lavash, pita bread, toast, saltine crackers, chips, bread or snack pancakes.
• Hummus can be stored in the refrigerator for no more than 3 days, so prepare the amount of pasta that will be eaten during this time, observing the proportions given in the list of ingredients, for example, dividing them by 2.

Now you can enjoy an amazing oriental dish - hummus. The benefits and harms of chickpeas are described in detail in the literature on nutrition, therefore, when including a new snack in your daily diet, be sure to take into account the health status of all household members. I wish you delicious meals and active longevity!

Hello friends!

Do you know that there are peas called chickpeas, also called chickpeas? It is very, very tasty!

Many different dishes are prepared from it, and one of them is hummus.

I make it often, I really like it! And today I want to recommend it to you ☺

In addition, this dish is very beneficial for the body, as chickpeas have a number of amazingly beneficial properties. Let's talk today about the benefits of hummus?

And I will also offer you a recipe, a very simple, easy recipe for preparing it, which you won’t have to spend more than 10 minutes on!

A wonderful, tasty and super-healthy dish, which is also very satisfying and nutritious. Fills you up for a long time and is great as a snack.

I think I've already impressed you, right? Yes, I already wanted it myself while I was telling you! ☺

Then let's get started.

From this article you will learn:

Hummus - beneficial properties and recipe

What's happenedhummus?

Traditionally, this delicious dish is made from chickpea puree. Chickpeas are a type of chickpea that is much larger than the usual ones that we are so accustomed to since childhood.

Chickpeas are more nutritious and have a higher amount of protein.

So, the main component of hummus is chickpea puree, to which a variety of components are added (to taste, optional).

This can be lemon juice, olive oil, sesame paste (sesame seeds), which is also called tahini. Various spices are added, such as garlic, ground paprika, and so on.

In many regions, tomatoes, artichokes, spinach greens and much more are added.

In general, there are many recipes for this dish; in each country and in each cafe it is prepared in its own way. Each housewife has her own recipe for this dish.

You will also find something of your own that you will add to the recipe. And this is what will make your hummus special ☺

Its benefits, first of all, are determined by the benefits of those products that are included in its composition.

• Since chickpeas predominate in the composition, this dish can easily be classified as high-protein, which is especially valuable for vegetarians, athletes, women and men, and children’s growing bodies.
• It contains essential polyunsaturated fatty acids, which remove excess cholesterol, cleanse blood vessels, relieve the workload of the heart, lower blood pressure, help preserve youth, and so on.
• They also help with weight loss.
• There are a large number of vitamins, especially group B, minerals, a lot of fiber, which helps cleanse the body, improves intestinal function, and removes unnecessary toxins.
• Eating hummus stabilizes blood sugar levels and improves the functioning of all body cells, including brain cells.
• Nutritionists say that this dish should be regularly present in the diet of those who have problems with the cardiovascular system, endocrine disorders, chronic fatigue, and weakness.
• It is especially recommended for restoring the body after heavy physical exertion. Promotes active restoration of health after complex, long-term illnesses, when the body is very weakened.
• It contains a lot of calcium, so it is extremely necessary for all people to strengthen bone tissue, to prevent osteoporosis, to help actively growing children and those who work hard physically or train.
• Hummus strengthens the body's defenses very well, maintaining a stable immune system at the proper level.
• The wonderful property of this dish is that it contains the essential amino acid tryptophan, which is involved in the production of the “happiness hormone” - serotonin.
• Therefore, this dish can be safely classified as “antidepressive”, what do you think, friends? ☺

Calorie content of hummus

It must be remembered that its calorie content is quite high - from 300 to 400 kcal. per 100 grams of dish.

And it varies depending on what products you add to the composition.

The more sesame paste (tahina), the higher the calorie content. But it tastes better this way. And there are more benefits, because sesame contains a huge amount of calcium! What to choose? And don’t say...the age-old question... ☺

I always, after suffering a little, add more tahini...☺

You just have to take it in moderation. Which is very difficult, of course, because this dish is super delicious!

Hummus recipe

I offer a classic recipe. But you can (and should!) experiment and add something of your own to it.

Or you can leave it as it is. Classic is good too ☺

If you are cooking for the first time, you can stick to these proportions.

Ingredients:

• For 500 grams of boiled chickpeas:
• 4 tablespoons lemon juice;
• 2 tablespoons tahina;
• 2 cloves of garlic;
• 2 tablespoons olive oil.

So, a must is to pre-soak the chickpeas overnight before cooking! This way it will cook faster.

Preparation:

1. Quickly fry the sesame seeds in a frying pan. You can use ready-made paste from jars. You can prepare tahini for future use and store it in the refrigerator. By the way, it is very tasty on its own, can be stored for a long time and can be used for other dishes!
2. Grind the cooked chickpeas in a blender along with fried sesame seeds (or paste), adding olive oil, garlic, lemon juice, salt, hot pepper (optional).
3. Don't throw out all the water after cooking the peas; you can add it while grinding the ingredients in the blender to get the perfect hummus consistency for you.
4. The classic proportions of chickpeas and tahina are 1:4. But try it yourself, whichever you like best.

Hummus recipe - video

How long can this dish be stored?

I really like the fact that it can be prepared for future use. It will keep well in the refrigerator for several days.

Some argue that even more than a week. But I wouldn’t risk it, and I don’t advise you... ☺

It's better not to be lazy and cook fresh.

Write in the comments, friends, do you prepare hummus at home, share your recipes and secrets of its preparation, I will be very grateful to you!

That's all for today!

Alena Yasneva was with you, goodbye everyone!