HUMMUS

This Middle Eastern dip is packed with protein and number of essential vitamins and minerals. The fat content in it is mainly because of olive oil but it is mostly heart healthy unsaturated fat. The chickpeas in hummus provides relatively high protein. You can use it as a spread on a healthy (sans refined) breads. This combination of protein and fiber keeps you feeling full for a long time.

INGREDIENTS

• Chickpeas    - 1 cup
• Sesame seeds -  3 tsp
• Garlic  - 4 cloves
• Lemon juice   -  1 lemon
• Olive oil -  3 tbsp
• Salt – as per taste.

METHOD

Soak the chickpeas overnight. Boil the chickpeas with salt as per your requirement to approx. 7/8 whistles. Reserve the water. You need to over boil the chickpeas to get a fine consistency after grinding. After the chickpeas cool down, grind them in a mixer with rest of the ingredients. You can add extra salt at this point if you feel the need. Use the reserved water to grind. Grind it to a smooth paste. Hummus has a relatively thick consistency.

Transfer it in a bowl. For a richer taste, add 1 teaspoon extra virgin olive oil over the hummus. Garnish the hummus with 2/3 mint leaves. Eat it with Khubz or Pita bread or steamed/raw Vegetables.

SUBSTITUTE

• Try different variations using red capsicum or any other whole spices or toppings as per your choice.
• Use rock salt or Sea Salt instead of refined salt for added health benefit.