This recipe is an excellent option to have in the fridge and is practically a joker, it goes well with everything! It works super well as a paste to iron breads, it can be placed in wraps, be served accompanied by carrot and cucumber sticks or even added to salad bowls to add nutrients and flavor. And best of all: a simple, quick and practical recipe! I always try to have ready and healthy options in my fridge, without a doubt it makes all the difference to be able to maintain a healthy diet and according to plan.
This chickpea paste can be a great alternative to include legumes (grains) in our food routine by running away from the traditional way. A study He pointed out that individuals who ingest chickpeas and/or hummus consume superior amounts of fiber, polyunsaturated fatty acids, vitamin A, E and C, magnesium, potassium and iron compared to people who do not consume. Its nutritional characteristics provide us with numerous benefits, among them we can highlight the regulation of glucose and insulin, they can also play a beneficial role in weight control, in addition to having a positive impact on the prevention of cardiovascular diseases. In addition, they are an excellent source of phytic acid, sterols, tannins, carotenoids and other polyphenols, such as isoflavones, whose benefits can extend beyond the basic nutrition needs.
Recipe
Ingredientes:
- 400g cooked chickpeas
- 2 tablespoon of tahini
- 2 garlic cloves
- 1⁄4 cup of olive oil
- Pinch of black pepper
- juice of 1 lemon
- Pinch of sea salt
Optional: include 1/2 cooked beet
Preparation:
- Put all the ingredients in a food processor or blender, process/liquid until it becomes a creamy paste.
- Adjust seasoning according to taste: more or less salt, more or less lemon, etc.
- Store inside the refrigerator in a sealed container for up to 5 days.
hummus
This recipe is a fantastic option to have in your refrigerator and practically goes well with everything! It works great as a dipper for carrots and cucumbers, can be added in salad bowls to increase nutrients or added into sandwiches and wraps! and the best of all: its a simple, quick and practical recipe! I try to keep my cooler stocked with a few options of healthy food and also snacks, by doing that its easy to eat clean and healthy!
Consumers of Chickpeas and/or hummus have been shown to have higher nutrient intakes of dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron as compared to non-consumers. Emerging Research Suggests that Chickpeas and hummus may play a benefit role in weight management and glucose and insulin regulation, as well as have a positive impact on some markers of cardiovascular disease. Hummus also contains Dietary Bioactives such as Phytic Acid, Sterols, Tannins, Carotenoids, and Other Polyphenols Such As Isoflavones, Whose Benefits May Extend Beyond Basic Nutrition Requirements of Humans.
reciprocate
ingredients:
- 400g cooked cheatpeas
- 2 tablespoons tahini paste
- 2 Garlic Cloves
- 1⁄4 Cup Olive Oil
- dash of black pepper
- juice of one lime
- dash of seasalt
optional: add 1/2 cooked beet
instructions:
- put all the ingredients in a food processor or blend and blend until it turns into a creamy paste.
- adjust seasoning according to taste: more or less salt, more or less lemon and so on.
- Store inside the refrigerator in a sealed jar for up to 5 days.