Hummus
1 can garbanzos (chick peas)
2 Tbl. Extra virgin olive oil
½ tsp. minced garlic OR garlic powder (to taste)
salt (to taste)
pepper (to taste)
Preparation:
1.Drain and rinse the garbanzos. Additional: for creamier
texture you can pinch the shell off the beans but not required.
2. Coat the garbanzos in the olive oil and add the garlic.
3. Put in blender or food processor and blend until
preferred consistency. (You can also cook the garbanzo beans in water and mash
with a fork)
4. Add salt and pepper to taste.
Serving:
Can serve with crackers, as vegetable dip, on salad, etc.
Nutritional
Facts
Serving size: ¼ cup
(32 grams) hummus
Servings per recipe: about 7
Nutritional information: (per serving) Daily Value
Calories: 50
Calories from fat: 21 1%
Sodium: 40 mg 4%
Carbs: 3 grams .005%
Fiber: .86 grams
Protein: .85 grams
Taste: I really like garlic in foods so I enjoy the taste. Also, you can flavor it according to your own preference.
Ease of preparation: This is a really easy recipe. All you have to do really is rinse and puree the garbanzo beans. This recipe can take you 10 minutes.
Nutritional Value: Honestly this recipe isn't high in nutritional value. There is hardly any density to it at all. (see above) However depending on what you pair the hummus with it can be. You can dip vegetables in it adding vitamins, spread the hummus on bread for a higher carbohydrate count, or pair it with chicken to up the protein. I like this recipe because it is a low calorie easy to make snack.
Carbohydrates: Carbs provide our body with energy and keep us going. Carbohydrates are evaluated in two forms, simple sugars and complex carbs. Simple sugars are easy to obtain as they are found naturally in comparison to complex carbohydrates which are formed when simple sugars are put together.
Fats and lipids: Fats are essential to our diets but can be very easily over consumed. The body cannot produce fat although it helps our body to perform regularly. Fats and lipids repair cells and regulate pressure. As a society we need to be cautious of our fat consumption and make a point to eat healthy fats.
Protein: Proteins are vital in the development of our bodies. It makes up muscle and bone as well as body cells and other components in the body. Protein can provide us with calories although only 4 calories per gram.
A negative aspect of this recipe is that sometimes it can be dry. You may be tempted to add more oil to it. Although I use olive oil, a healthier fat, the more you put in the higher fat content.
I would use my hummus in a meal to have additional nutrients. It's really good as a snack but not nutrient dense. You could eat it as an appetizer, a dip, a spread or even a dressing. I would like to eat this hummus with some chicken for protein, spinach with quinoa for vitamins and carbs.
Mishae Hansen
Diet Analysis- Something that was lacking from my diet was fiber. Even though this recipe doesn’t have a lot of fiber, its very easy to make so I could make it when needed to provide needed fiber. Also I needed to add oils to my diet and this snack was able to provide that.
ReplyDeleteMy thoughts- Taste- Honestly, I was the biggest fan of the taste, not something that I would crave. Ease of preparation- Took less than 10 minutes which is really convenient! Health benefits- It contains protein, lipids and fats. Drawbacks- I didn’t like how it had a dry texture and it had quite a few carbs. Re-cook- I personally wouldn’t re make this snack because I wasn’t the biggest fan of the test.
After finishing my diet analysis paper, I was shown through my results that I am lacking in the overall amount of calories that I intake on a daily basis. I need to cut back on carbs and focus more on healthy types of fats. With this hummus, I can increase the amount of calories I am intaking, in a healthy way. Although there is oil in the hummus, it is a healthy oil that can help me add calories without adding unwanted fat. Garbanzo beans are also rich in insoluble and soluble fiber; an added benefit. For one, I love natural tasting food products, and thats exactly how this came off to me. I absolutely loved the taste. The little bit of garlic was the perfect added taste to flavor it up a little bit. Also, it was super easy to make! I was surprised at how simple it was from start to finish. There was also very little mess involved, which is always a bonus. It's something was you could make when you are in a pinch. The health benefits are the soluble and insoluble fiber with very low amounts of sodium. The oils are a healthy type of oil, that aren't going to add any unwanted fats. They are a good source of protein and iron, which is an excellent option for this who are vegetarian or vegan. Because of the few ingredients, it does lack the benefits of other food groups. Although, you can easily prepare it with other vegetables, as a dip, or use it as a garnish on meats, or even a spread. There's so many different ways you can use it, which is another benefit of it. I did not like that it was kind of rough. It took me more than 2 tbsp. of olive oil to make it smooth. I will definitely make it again. There are always ways to improve it and it is something I would love to experiment with. You could put so many different things into it, like pine nuts, or bell peppers, or avocado. It has an unlimited amount of ways to prepare it.
ReplyDeleteI decided to make this because since writing the diet analysis paper, I have been much more aware of what I eat. I never ate a lot of animal products before. However, recently, I have not wanted to eat any at all. Prior to my recent switch, a snack would involve a string cheese or something with either dairy or meat. Lately, those are not a part of what I eat. Being mostly vegan can be tricky when it comes to snack time. If I don’t have anything already prepared, it is harder to eat a healthy, convenient snack. I found myself spending a lot of money on hummus that had ingredients in it I didn’t approve of. When I saw this post, I was very excited. Most hummus recipes I have found have tahini in it. Which I don’t have. So the fact that this recipe used things I already owned helped a lot. In my diet analysis paper I needed to incorporate more carbs. This is a healthy solution to that which is portable and complements vegetables very well. I need more carbs for energy. I also love that there is some healthy fat in here. Not a lot of my food has fat in it. So when I can get healthy fats, I am happy.
ReplyDeleteThis recipe was foolproof. I have a nice food processor so it was just a series of dumping stuff in there as it blended. I think I was impatient on the blending and added a little too much oil. When in doubt, wait. It gets smoother as the bean breaks down. I took the liberty of adding the juice of one lemon and about a tablespoon of cilantro to my hummus. It was fine alone, but once I had a foolproof base, I figured I might as well ‘get jiggy with it.’ Or whatever the kids do these days. I would definitely make this again. Probably mess around with more flavors like sundried tomato or pesto etc..