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How to make Hummus! Quick, high-protein vegan snack.

November 28, 2020 by Samuel Anthony

Snacks Lunch High Protein

A creamy bowl of hummus with whole chickpeas and smoked paprika across the top.

Hummus is a popular, hearty, middle-Eastern dip, traditionally eaten as part of a Meze (which is similar to Spanish tapas in featuring lots of small, yet bold and flavoursome, appetisers). It is packed with protein, fibre, and anti-inflammatory fats.

A meze platter with many small dishes combined into one.

What is hummus

Hummus is a popular, hearty, middle-Eastern dip, traditionally eaten as part of a Meze (which is similar to Spanish tapas in featuring lots of small, yet bold and flavoursome, appetisers). It is packed with protein, fibre, and anti-inflammatory fats.

The name comes from the Arabic for chickpea - the main ingredient and protein source in hummus. We also know that hummus dates back much further than the year 1200 - as the earliest known recipes are from 13th century Egypt.

A hummus craze?

We are eating more and more hummus, it seems we can't get enough. Supermarkets have recently run into supply and demand issues at times in which shortages have occurred.

One university in England, Durham University, has become known for its 'Hummus society' in which students meet up to eat different flavours of hummus and share their love for it...

A note on Organic

I would always recommend the move to organic foods where possible and you can afford to do so. Organic foods are not outrageously expensive and can make a big difference to the amount of genetically modified, high-pesticide foods we consume. If you wish to eat naturally, and follow a diet that is plant-based, organic is the best way.

All ingredients in this dish can be purchased as organic.

Healthy fats & high-protein...

Hummus contains healthy anti-inflammatory fats. However, many argue that the best fats are balanced in Omega-3 and Omega-6, where olive oil can be much richer in Omega-6 but lacking in Omega-3. Switch the olive oil for flax , hemp or rapeseed oil to balance the Omega-3 fats which are proven to reduce inflammation, improve cognitive function, give you more energy, fight anxiety and depression, improve function and health of the eyes, and lots more.

Do I need fancy salt?

We should all look to consume naturally occurring salt rather than factory produced table salt. Himalayan Pink Salt has become increasingly popular as it is known to provide additional minerals where table salt cannot.

Boosting your Iodine levels with Iodized salt can also be beneficial. This can play a vital role in cognitive funtion.

Delicious Homemade Hummus

Simple Vegan Hummus Recipe

Prep

10 mins

Cook

0 mins

Total

10 mins

Serves

3

Ingredients

  • 1/2tsp Himalayan pink salt
  • 1/2tsp ground black pepper
  • 1tbsp dark organic miso paste
  • 1 lemon, juiced
  • 1 large clove garlic
  • 250g chickpeas
  • 2tbsp tahini
  • 2tbsp filtered water

Method

This recipe really is as simple as add all ingredients to a high speed blender and blitz until you are happy with the consistency. If you prefer a thicker hummus then use less water.


Calories

213

Fibre

7g

Protein

10g

Iron

3mg

Vitamin C

8mg

Calcium

63mg

Cholesterol

0mg


Sources & Further Reading
The following articles, resources and studies have either been used for research purposes in the writing of this article or as suggested furthering reading.

1 - Healthline: 'Health Benefits of Omega-3'
https://www.healthline.com/nutrition/17-health-benefits-of-omega-3

2 - Healthline: 'Pink Himalayan Salt'
https://www.healthline.com/nutrition/pink-himalayan-salt


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