Hummus is a cream that essentially consists of dried chickpeas that have been soaked and cooked for up to two hours and has been produced as a peasant staple in the Orient for centuries.
The second main ingredient for this dish is tahini, a creamy paste made from sesame seeds. Both are mixed with lemon juice, salt and pepper until a smooth puree is created. It is refined with cayenne pepper and a few drops of olive oil. This basic recipe can be varied with other spices and ingredients as you wish (see box). In the Orient, hummus is often eaten as a side dish with meatballs, grilled skewers or stews – similar to how we serve rice or mashed potatoes with main courses in our kitchen.
Important in the modern kitchen
With the trend towards low-meat diets, this oriental specialty has become increasingly popular in our part of the world in recent decades. Because chickpeas are valuable sources of protein. They contain 9.6 grams of protein per 100 grams. Hummus is also a valued food for vegans and vegetarians because of its high iron content. With 2.4 milligrams per 100 grams, an adult can cover 14 percent of their daily iron requirements. The chickpea cream is also rich in magnesium and vitamin B6. Both have a positive effect on metabolism, among other things.
Chickpeas are not only recommended for people who avoid meat, but also for diabetics. They are characterized by a low glycemic index, which means that they hardly affect the blood sugar level in the body. Studies have also found that these legumes have a positive effect on cholesterol levels. For all of these reasons, chickpea cream is rated by nutrition experts as extremely healthy. Although it is not low in calories (166 calories per 100 g), it contains little fat (9.6 g) and is rich in good carbohydrates that are digested slowly and thus prolong the feeling of fullness. In the best case scenario, hummus should be prepared yourself, as finished products from the supermarket often contain sugar and preservatives, which significantly reduce its health value.
In modern cuisine, hummus is prepared in all imaginable flavors such as with beets, carrots or onions and is eaten instead of butter as a spread or as a dip with raw vegetable strips. Whole chickpeas can also be used to make patties or chickpea curry. The use of the paste for cookies is less well known. To do this, mix chickpeas (400 g can) with 200 g peanut butter, 50 ml maple syrup, 1 packet of vanilla sugar, 1 teaspoon baking powder and 100 g chocolate drops, place small piles on a baking tray lined with baking paper and bake the cookies for ten to 15 minutes at 180 degrees.
Book tip: “Hummus/Delicious Variations with Chickpeas”, Sara Lewis, Tosa Verlag, €14.95
Onion hummus recipe
Ingredients (4 people):
100g dried chickpeas (soaked overnight in cold water), 1 l water, ¼ tsp baking soda, 2 tbsp olive oil, 2 onions (thinly sliced), 1 tsp clear honey, 1 tsp fennel seeds (coarsely chopped), 1 tbsp tahini, 1 garlic clove (sliced), 1-2 tablespoons lemon juice, salt, cayenne pepper
Preparation:
1Drain the soaked chickpeas and put them in a pot, pour cold water over them and stir in the baking soda. Bring the water slowly to the boil and skim off the resulting foam with a spoon. Let everything simmer, partially covered, for 45 to 75 minutes until the chickpeas are soft.
2 Drain the water from the chickpeas and let them cool.
3Fry the onions in olive oil, add honey and fennel seeds and continue frying for 10 to 15 minutes until the onions are caramelized.
4Mix the chickpeas, tahini and garlic, add a third of the onion, 1 tablespoon of lemon juice and 2 tablespoons of water as well as salt and cayenne pepper. Puree until smooth, season with salt, pepper and lemon juice.
5Garnish hummus with remaining onion to serve.
Pita bread goes very well with this.
