Hummus

Also known asHoumous · Hommus · Chickpea Dip

Name: Hummus (or houmous) — a creamy, smooth dip or spread made by blending cooked chickpeas with tahini (sesame paste), lemon juice, garlic and olive oil. The Arabic word hummus means “chickpeas.”

Description

Hummus is a staple of Middle Eastern, Levantine and Mediterranean food, and the origin of the dish is claimed by several countries and disputed, including Lebanon, Israel, Syria, Palestine and Egypt. Chickpeas and tahini have been eaten in the region for centuries, and recipes combining them appear in medieval Arabic cookbooks. It has become a global supermarket staple.

Traditional hummus is served on a plate with a well in the middle, filled with olive oil, paprika or toppings such as whole chickpeas, minced meat, pine nuts or ful. Flavoured versions with roasted red pepper, beetroot or herbs are popular in the West.

Main nutrition value

Hummus provides plant protein, fibre, healthy unsaturated fat from tahini and olive oil, iron, folate, magnesium and calcium, and is higher in calories than plain chickpeas.

How best to be consumed

Hummus is eaten as a dip, spread and sauce.

1. Serve with warm pita, raw vegetables, olives and falafel as part of a mezze.
2. Spread on sandwiches and wraps in place of mayonnaise or butter.
3. Blend your own with cooked chickpeas, tahini, lemon, garlic, cumin, olive oil and ice water for a very smooth result.
4. Top with olive oil, paprika, parsley or pine nuts.
5. Check shop-bought tubs for oil, salt and preservatives, and refrigerate once opened.

Overconsumption could cause…

Hummus is healthy in sensible portions, but easy to over-eat.

1. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in pulses, particularly if you are not used to eating them, so build up gradually and drink water.
2. Allergic reactions in a small number of people allergic to legumes, and cross-reaction between chickpeas, lentils and peanuts in some. Hummus also contains sesame, a major allergen.
3. Calories from oil and tahini, which can add up if eaten by the tubful.
4. Salt and preservatives in some commercial brands.
5. Food poisoning, if homemade or opened hummus is left out in the warmth, so refrigerate and use within a few days.

GroupsChickpeasLegume familyMiddle Eastern and North African

Made fromKabuli ChickpeasTahini

Related foodsDesi ChickpeasChickpea Flour / BesanBlack Chickpeas / Kala ChanaChickpea PastaRoasted ChickpeasTamarind

Wikipedia — Hummus, used for origin, naming and history: https://en.wikipedia.org/wiki/Hummus