RECIPE: Classic Hummus

It's always great to try different variations on favourite dishes. This is what fills the pages of most cookbooks, publications and foodie blogs, as people look for new and updated ideas. However, a classic dish done well is hard to beat. These are often dishes that have been passed through families for generations and the reason for this is that they taste great!

One classic dish that is very popular in middle eastern cuisines is hummus. Hummus is now very popular in the UK too, and while most shop bought hummus is fine, home made hummus tastes far superior. Once you have tried it there will be no going back.   
Full of nutritious goodness, and smooth and creamy in flavour, this hummus only takes minutes to make.  It will last for 3-5 days in the fridge.

You can use tinned chickpeas or dried chickpeas. If you prefer to use dried chickpeas, batch cook some and then freeze them in portions so that you have them to hand when you need them. You can defrost them in boiling water the same way you would with garden peas. 

What nutritional benefits can you get from eating hummus? 

CHICKPEAS - rich in fibre which is great for healthy digestion. The soluble fibre in chickpeas is also linked to lowering LDL cholesterol and triglycerides. The combination of fibre and protein in chickpeas is also excellent for blood sugar stability. Chickpeas are also rich in antioxidants which help to mop up free radical  damage in the body, helping to prevent chronic disease and ageing. 
TAHINI - is made from crushed sesame seeds. Sesame seeds might be tiny but they are nutritional powerhouses, rich in minerals such as Copper, Manganese, Calcium, Magnesium, Iron and Zinc. They have also been shown to have a positive effect on lowering LDL cholesterol. 
GARLIC - garlic is a true superfood. It has a chemical compound called Allicin which has powerful medicinal properties. Garlic has been found to be antiviral and antibacterial so it is a great immune system booster. Another ingredient that can assist in lowering LDL cholesterol. Garlic has also been shown to be useful in reducing high blood pressure. 
OLIVE OIL - hailed as another superfood across the mediterranean. Olive oil is rich in antioxidants which can prevent free radical damage and reduce inflammation in the body. It also has antibacterial properties. Be sure to buy cold pressed extra virgin olive oil, and ensure it is in a dark glass bottle (to prevent oxidation). 
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Ingredients 
140g cooked chickpeas
1 garlic clove roughly chopped 
3 heaped tsp tahini
3 tsp lemon juice 
a little water 
Extra virgin olive oil
A good pinch of sea salt 

Method

1. Put the chickpeas, garlic, tahini, sea salt and lemon juice into a blender with a little drizzle of water. 
2. Blend until fairly smooth.
3. Add a good glug of extra virgin olive oil (about 2 tbsp) and blend again until smooth. 
4. Taste. You may love it this way or you may wish to add a little more lemon juice or olive oil.
5. Serve with crudités as seen, or with wholemeal pitta, salad or on a baked potato. ​

I hope you loved this recipe. For more healthy food ideas see my www.instagram.com/francescagracenutrition