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How to make your own hummus!

  1. Legumes are rarely used in traditional Dutch cuisine, except perhaps in the well-known pea soup. Too bad, because this category offers an incredibly versatile collection of nutritious and healthy foods that can certainly be a valuable addition to your diet.

  1. It is not without reason that the Nutrition Center recommends that you eat legumes with some regularity in the new guidelines. Fortunately, that doesn't have to be complicated at all, as long as you know what you can do with it! That's why we're giving you a delicious hummus recipe today. A chickpea paste that is eaten a lot, especially in the Middle East.

Why make hummus?

  1. Chickpeas, like most legumes, are insanely nutritious. For example, they contain a lot of proteins, so that they can play a useful role in the diet for strength athletes. For vegetarians, legumes are also good meat substitutes thanks to the same proteins.

  1. Chickpeas also contain a lot of slow carbohydrates and fiber. They make you feel full for a long time and do not cause a spike in your blood sugar level. They also contain all kinds of vitamins and minerals, such as magnesium, iron, calcium and B11.

Chickpea weeks

  1. If you want to make your own hummus, you can of course use canned chickpeas. However, this has the disadvantage that sugar and salt are added to many canned legumes. Ingredients you don't need at all for good hummus. It is therefore also a good option to buy dried chickpeas and soak and cook them yourself.

  1. It doesn't have to take a lot of time, you just have to remember to do it the night before! Six to eight hours of soaking time is usually enough. After that, the chickpeas should be cooked for another hour and a half. Use fresh water for cooking, not the soaking water. It contains difficult to digest substances that you want to get rid of!

Hummus recipe

  1. Making hummus is very easy after that. You need about 400 grams of those chickpeas (weighed after cooking). In addition, use a few spoonfuls of the cooking liquid, reserving the rest to add if the hummus starts to dry out a little.

  1. Put the chickpeas in the blender, along with 1 tablespoon of tahini (sesame seed paste), 4 tablespoons of olive oil, 2 cloves of garlic, 4 tablespoons of lemon or lime juice and pepper and salt to taste. Blend everything into a smooth paste and add some liquid if necessary. Serve with fresh herbs such as chives or parsley!

Hummus variations

  1. One of the great advantages of hummus is that you can vary endlessly with it if you find the basic variety a bit boring. For example, you can easily make the pasta extra spicy by adding a teaspoon of cayenne pepper and a teaspoon of paprika powder. Other herbs are also often delicious. For example, you can make a green hummus with a few handfuls of fresh basil, parsley and tarragon.

  1. Or how about an Italian variety, with three tablespoons of pesto, two tablespoons of Parmesan cheese and two tablespoons of pine nuts in it? If you indulge, making hummus will certainly not get boring quickly.

Using hummus

  1. Many people know hummus mainly as a sandwich spread, and that is indeed a great way to use this paste. Especially since the proteins in legumes in combination with whole grains provide all the essential amino acids. Yet you can do much more with hummus! For example, use it as a dip for carrots, cucumber and celery for a quick, healthy snack.

  1. You can also mix it with some oil to make an original salad dressing! Also good to know: you can keep the hummus in the fridge for about five days, but it can also be frozen. So you can easily make a large portion in one go, so that you always have a healthy snack at home.



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