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Hummus
Rinde 2 tazas
ingredientes
- 2 15.5oz (439g) jar chickpeas/garbanzo beans ( yielding a bit less than 1½ cup drained beans per can, for a total of ~2¾ cup or ~450g drained beans)*
- 6 tbsp tahini sauce (my favorite is Al Arz Tahini, but any works)
- 9 tbsp (~½ cup) extra virgin olive oil
- 2 garlic cloves, mashed
- 6-7 tbsp lemon juice (3-4 lemons)
- Salt to taste
- Coarsely chopped parsley and paprika for ganish
*If using dried chickpeas, keep in mind that most dried beans slightly more than double in both volume and weight once cooked.
What I have noticed is that 1 lb (16oz) dried chickpeas yields roughly 3 lb or 7 cups of cooked and drained beans.
To get roughly 3 cups of cooked and drained chickpeas, I would cook 7-8 oz (a bit less than ½ lb) of dried beans. Do not worry if you have extra beans. It is best to have leftover beans than not enough.
recipe video
DIRECTIONS
- Open the cans and transfer beans to a sieve. Rinse with abundant water and transfer to a large bowl. Fill the bowl with water and gently “scrub” the beans with your hands to remove the skins (this step is optional, but removing the skins highly reduces digestive discomfort if that is a problem for you), and will make your hummus smoother. As the skins float to the surface, remove and discard them.
- Pass the beans throug a sieve again and drain. Pat dry with a towel to remove some excess water, if necessary.
- Transfer the chickpeas to the jar of a high-speed blender or food processor (Nutribullet works well too), add the olive oil, garlic, salt and lemon juice and pulse a few times, scrapping down the sides of the jar as needed to integrate any large chunks. Blend, taste, and adjust the flavor to your taste, with more lemon juice, garlic, salt or tahini sauce.
- Blend until smooth, adding a bit of water at a time if necessary, until it reaches the desired consistency.
- Transfer the hummus to a bowl, scrapping any hummus remaining on the walls of the blender jar. Make a few deep swirls with the back of a spoon and drizzle olive oil. Sprinkle some paprika and chopped fresh parsley.
- Serve with raw carrots, celery sticks, bell pepper slices or cucumber sticks.
What the benefits of this dish?
Las semillas de ajonjolí son una muy buena fuente de los lignanos sesamina y sesamolina, que han mostrado propiedades antiinflamatorias. La sesamolina se convierte en el cuerpo en sesamol, otro tipo de lignano con propiedades beneficiosas para la salud cardiovascular, ya que nos ayudan a mantenerbuenos niveles de colesterol y a reducir la presión arterial. [1]
Los garbanzos, al ser una buena fuente de fibra, nos brindan beneficios cardiovasculares y para el sistema digestivo.[2, 3] Su alto contenido en fibra soluble los convierte en una excelente alternativa que nos ayuda a mantener en equilibrio los niveles de azúcar en sangre. [4]
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