Hummus is a spread, traditional for the Middle East region. Lately, its popularity is growing worldwide, due to its specific, rich taste, smooth texture, and is considered one of the healthiest spreads you can find on the market. You can prepare it quickly and easily at home.
With its popularity, hummus gets its various combinations in which it is eaten, but also according to which it is prepared.
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Beneficial effects of humus
Considering that this spread is made of foods that are particularly useful and healthy, it is to be expected that their combination, ie hummus, will be even healthier.
The main ingredients in the traditional hummus recipe are chickpeas and tahini. For today’s specific type of humus, we will also use dark chocolate, dates, cocoa, and maple syrup/agave/honey.
The combination of tahini, with the other “soft” foods (dark chocolate, dates and any of the listed sweeteners) in addition to making extra taste and perfectly smooth texture, creates a really nutritious meal: above all rich in excellent amounts of fiber, important minerals, which are often deficient among the population, such as iron, magnesium, selenium, copper, manganese, more vitamins, such as those from the B group, etc., etc.
When we talk about cocoa and its products, like dark chocolate (with over 75% cocoa mass), it is inevitable to mention that they are one of the richest antioxidant sources in nature. Namely, their research reveals more polyphenolic and flavonoid antioxidants, compared to most fruits that are considered to be extremely rich sources of antioxidant components – such as berries for example.
According to this composition, a regular diet rich in the mentioned foods provides us with impressive health benefits, including prevention of obesity, heart disease and most chronic diseases, blood sugar control, better brain health, thyroid gland, etc.
Recipe for chocolate hummus!
For this recipe, you will need:
- one can or 400g chickpeas that you will cook yourself
- about 60-70g tahini or peanut butter
- 60g or just over half dark chocolate
- 2 tablespoons cocoa powder,
- 3 tablespoons maple syrup / honey / agave
- 1 / 2 tablespoons salt. as a flavor enhancer.
Method of preparation:
- First, the chickpeas are left to soften overnight, and if you are impatient you can try for a few hours.
- Once softened, the chickpeas are then boiled for as long as possible, up to 30-40 minutes. Of course, you can also use chickpeas that have already been cooked and canned.
- Next is the blender setting. If you have a blender with a larger capacity, you can put all the listed foods in it at once, but if the blender has less power, then first add chickpeas, tahini, and dark chocolate, and then dose the other ingredients. Cover half of the contents in the blender with water. Stop the blender for about 10 seconds and remove the contents of the blades. In doing so, pay attention to the texture! If it is not “smooth” enough, gradually add water (maybe from the water in which the chickpeas were boiled), but be careful not to overdo it.
If you do not have a blender, it does not mean that you will not be able to get humus with the desired smooth texture.
You need a metal pestle and a suitable container in which the contents will not be stuck in the corners. Of course, the chocolate will need to be pre-melted, along with the sweetener you will be using. For a smoother texture, it is good to remove the skin from the chickpeas, but this is not necessary, especially considering that they also contain certain micronutrients that can be useful. If you have a microwave, before placing the chickpeas in the crusher, place them in it for a short period, to soften them further.
Crush the ingredients as tightly as possible with the metal pestle. Gradually add the tahini, which will gradually create a smoother structure. Then gradually dose the other ingredients. You can also add a small amount of warm water, but be careful. After ten minutes of crushing, the humus is ready.
Just a few healthy combinations with chocolate hummus:
- as a dessert in itself
- as a dressing for fruit salads
- as a dip for seasonal fruits
- simply coated on wholemeal bread or toast
Lastly, look at the amounts, especially if you are in the process of losing weight. Calories are from a healthy source, but there are still plenty of them in this type of hummus.