{"id":5159,"date":"2020-10-01T09:18:36","date_gmt":"2020-10-01T09:18:36","guid":{"rendered":"https:\/\/integraliah.com\/?p=5159"},"modified":"2021-03-22T16:25:21","modified_gmt":"2021-03-22T16:25:21","slug":"hummus-ultimate-guide-in-2020","status":"publish","type":"post","link":"https:\/\/integraliah.com\/fr\/hummus-ultimate-guide-in-2020\/","title":{"rendered":"Le houmous : Le guide ultime en 2020"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Where does Hummus come from?<\/h2>\n\n\n\n<p>The hummus or humus (in Arabic: \u062d\u0645\u0635 \/ \u1e25ummu\u1e63; Levantine pronunciation: [\u02c8\u0127\u0254mm\u0254s\u02e4]; in Hebrew: \u05d7\u05d5\u05de\u05d5\u05e1; in Armenian: \u0570\u0561\u0574\u0578\u0582\u057d) is a culinary preparation from the Middle East, composed notably of chickpea puree and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Tahini\">tahini<\/a> (sesame puree). <\/p>\n\n\n\n<p>It is a typical dish of Arab, Jewish, Armenian and Levantine cuisine.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Is Hummus Israeli of Lebanese?<\/h2>\n\n\n\n<p>This preparation is of very disputed origin: at least seven countries consider themselves the motherland of hummus and the <a href=\"http:\/\/www.bbc.com\/travel\/story\/20171211-who-invented-hummus\">&#8220;war of hummus&#8221;<\/a> is regularly reported in the press.<\/p>\n\n\n\n<p> It is also exported for consumption in Europe and America.<\/p>\n\n\n\n<p>You see Hummus a lot in<a href=\"https:\/\/integraliah.com\/the-5-best-israeli-tv-shows-to-learn-hebrew\/\"> Israeli TV Shows<\/a> and <a href=\"https:\/\/integraliah.com\/best-israeli-netflix-israeli-tv-shows-to-watch-during-quarantine\/\">Series<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to make Hummus?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>INGREDIENTS: 4 PERS.<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>150 g of dried chickpeas (or canned)<\/li><li>1 clove of garlic, cut into four (or dehydrated garlic)<\/li><li>80 ml of Tahini (or tahini)<\/li><li>50 ml lemon juice<\/li><li>1 C. chopped parsley<\/li><li>1 or 2 tsp. tablespoons of olive oil<\/li><li>1 C. teaspoon salt<\/li><li>1 pinch of cayenne pepper<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Preparation<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>10 minutes<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cooking<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>5 mins<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Authentic Hummus : the long recipe<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"810\" height=\"450\" src=\"https:\/\/integraliah.com\/wp-content\/uploads\/5-2.jpg\" alt=\"\" class=\"wp-image-5165\" srcset=\"https:\/\/integraliah.com\/wp-content\/uploads\/5-2.jpg 810w, https:\/\/integraliah.com\/wp-content\/uploads\/5-2-600x333.jpg 600w, https:\/\/integraliah.com\/wp-content\/uploads\/5-2-300x167.jpg 300w, https:\/\/integraliah.com\/wp-content\/uploads\/5-2-768x427.jpg 768w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\"><li>Start by preparing the main ingredient of your traditional hummus the night before. To do this, put the dried chickpeas in a bowl, cover them with cold water and let stand for 1 night.<\/li><li>The next day, drain the chickpeas and place them in a pot of cold water that you bring to a boil. Let simmer for about 45 min. Drain them, saving the cooking juices, and pour them into a bowl, removing the membranes as much as possible.<\/li><li>Mix the chickpeas with the tahini, a peeled and quartered garlic clove, and the lemon juice. Mix while adding little by little cooking juice to obtain a smooth, creamy and homogeneous paste.&nbsp;<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">How much tahini should you put in your Hummus?<\/h2>\n\n\n\n<p>Well it\u2019s a matter of taste, although it\u2019s generally between 30% to 40% in the good hummus stores in Israel.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Authentic Hummus : the short recipe<\/h2>\n\n\n\n<p>This is my favorite. <\/p>\n\n\n\n<p>You don\u2019t need much time and it\u2019s absolutely delicious.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Use canned chickpeas. Put them in a pot together with the water inside the can. Add some chicken soup powder and 2 garlic cloves (if you want you can add some sweet potato, oignons or herbs).&nbsp;<\/li><li>After 5 minutes boiling, put the chickpeas into a bowl with 3 teaspoons of cooking juice.&nbsp;<\/li><li>Mix the chickpeas with the tahini, a peeled and quartered garlic clove, and the lemon juice. Mix while adding little by little cooking juice if needed to obtain a smooth, creamy and homogeneous paste.&nbsp;<\/li><\/ol>\n\n\n\n<p>Serve the Hummus in a plate, make a form of well and put inside some tahini, olive oil, parsley and a boiled egg.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is hummus made of?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"810\" height=\"450\" src=\"https:\/\/integraliah.com\/wp-content\/uploads\/2-2.jpg\" alt=\"Hummus israeli\" class=\"wp-image-5166\" srcset=\"https:\/\/integraliah.com\/wp-content\/uploads\/2-2.jpg 810w, https:\/\/integraliah.com\/wp-content\/uploads\/2-2-600x333.jpg 600w, https:\/\/integraliah.com\/wp-content\/uploads\/2-2-300x167.jpg 300w, https:\/\/integraliah.com\/wp-content\/uploads\/2-2-768x427.jpg 768w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n\n\n\n<p>Hummus is made of cooked chickpeas, after being reduced to a very smooth pur\u00e9e and mixed with the tahini. <\/p>\n\n\n\n<p>The creamy mash is seasoned with crushed garlic, salt and lemon juice. <\/p>\n\n\n\n<p>Hummus is served cold with olive oil, usually sprinkled with ground cumin and chili (sweet paprika).<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Is it OK to eat hummus everyday?<\/h2>\n\n\n\n<p>Fortunately, hummus has a number of <a href=\"https:\/\/www.health.com\/nutrition\/is-hummus-healthy\">nutritional benefits<\/a> that far outweigh its calorie content. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>If it&#8217;s homemade, the preparation has almost everything.<\/li><li>Thanks to its chickpeas, it is first of all rich in vegetable proteins, great health allies. <\/li><li>These, unlike animal proteins, do not increase blood pressure, protect against diabetes and reduce bad cholesterol levels.<\/li><li>Then, &#8220;Tahini (sesame puree) provides lipids and vitamin E. <\/li><li>The latter is antioxidant and notably guarantees the suppleness of the skin<\/li><li>Hummus also contains garlic; ancestral superfood, source of minerals, antioxidant, antibacterial and friend of the intestines and the heart. <\/li><li>Cumin, on the other hand, promotes digestion and fresh lemon juice provides vitamin C. <\/li><li>Finally, the olive oil contained in hummus provides good fatty acids (omega-9 prevent cardiovascular disease, omega-6s help lower cholesterol.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Why is hummus not good for you?<\/h2>\n\n\n\n<p>Even if Hummus has great nutritional benefits, hummus remains high in calories. <\/p>\n\n\n\n<p>And not only half. <\/p>\n\n\n\n<p>It accounts for more or less the same energy intake as a cheeseburger made in a fast food restaurant &#8230;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How many calories in Hummus?<\/h2>\n\n\n\n<p>For 100 grams, there are approximately 280 to 300 calories.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are the benefits of hummus?<\/h2>\n\n\n\n<p>Like every legume, soak the chickpeas the day before cooking them. <\/p>\n\n\n\n<p>They contain <a href=\"https:\/\/en.wikipedia.org\/wiki\/Phytic_acid\">Phytic Acid<\/a> which inhibits the assimilation of all the good nutrients. <\/p>\n\n\n\n<p>In addition, cooking will be accelerated (15 minutes instead of 40-50 minutes). <\/p>\n\n\n\n<p>Prefer an al dente cooking where your chickpeas are just crispy and firm in the mouth.<\/p>\n\n\n\n<p>Buy organic chickpeas because they contain less pesticides.<\/p>\n\n\n\n<p>Avoid buying canned chickpeas (aluminium). <\/p>\n\n\n\n<p>Of course you can sometimes use it, it&#8217;s so much easier&#8230;<\/p>\n\n\n\n<p>But canned chickpeas contain lots of endocrine disruptors. <\/p>\n\n\n\n<p>If you are in a hurry, buy them in glass jars without additives or preservatives.<\/p>\n\n\n\n<p>Try sprouted chickpeas. <\/p>\n\n\n\n<p>Sprouting awakens the pea and naturally increases the nutrient content. <\/p>\n\n\n\n<p>With this process, you have a real nutritional bomb! <\/p>\n\n\n\n<p>To do this, soak the chickpeas all night long then rinse them with clear water. <\/p>\n\n\n\n<p>Let them germinate in a glass germinator (a simple jar that you can buy or make) or a flat container by draining all the water well. <\/p>\n\n\n\n<p>Rinse 2-3 times a day. <\/p>\n\n\n\n<p>When the peas germinate, you can eat them raw on the go or in a salad.&nbsp;<\/p>\n\n\n\n<p>Avoid associating the chickpeas with an animal protein (meat, fish, egg&#8230;). <\/p>\n\n\n\n<p>In order to better digest and assimilate the nutrients, associate them rather with vegetables or whole grains.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"810\" height=\"450\" src=\"https:\/\/integraliah.com\/wp-content\/uploads\/4-2.jpg\" alt=\"\" class=\"wp-image-5169\" srcset=\"https:\/\/integraliah.com\/wp-content\/uploads\/4-2.jpg 810w, https:\/\/integraliah.com\/wp-content\/uploads\/4-2-600x333.jpg 600w, https:\/\/integraliah.com\/wp-content\/uploads\/4-2-300x167.jpg 300w, https:\/\/integraliah.com\/wp-content\/uploads\/4-2-768x427.jpg 768w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n\n\n\n<p> In fact, combining chickpeas and vegetables is a simple way to increase the amount of vegetables consumed for those who do not eat enough. <\/p>\n\n\n\n<p>For example, 4 spoonfuls of hummus (100 kcal) per day allows you to consume 2 cups of vegetables per week, essential for many adults and children. <\/p>\n\n\n\n<p>There are lots of delicious recipes for wholegrain salads with chickpeas.&nbsp;<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Is Hummus really healthy?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"450\" src=\"https:\/\/integraliah.com\/wp-content\/uploads\/6.jpg\" alt=\"\" class=\"wp-image-5167\" srcset=\"https:\/\/integraliah.com\/wp-content\/uploads\/6.jpg 810w, https:\/\/integraliah.com\/wp-content\/uploads\/6-600x333.jpg 600w, https:\/\/integraliah.com\/wp-content\/uploads\/6-300x167.jpg 300w, https:\/\/integraliah.com\/wp-content\/uploads\/6-768x427.jpg 768w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n\n\n\n<p>You can find it in all sorts: coral lentils Hummus, beans Hummus, beets Hummus, zucchini Hummus, or even chocolate Hummus. <\/p>\n\n\n\n<p>Hummus has definitely made its way onto supermarket shelves. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">But is Hummus good for your health? <\/h2>\n\n\n\n<p>Composed mainly of chickpeas, it really has everything to please.<\/p>\n\n\n\n<p>Indeed, this legume is rich in vegetable protein, dietary fibre, antioxidant nutrients, folate, magnesium, potassium, iron and vitamins A, E and C. <\/p>\n\n\n\n<p>According to a study cited by Health, regular consumers of chickpeas and hummus have a lower <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmicalc.htm\">BMI<\/a> and waist circumference than those who do not eat them, and have 53% less risk of obesity.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"450\" src=\"https:\/\/integraliah.com\/wp-content\/uploads\/3-2.jpg\" alt=\"Hummus israel\" class=\"wp-image-5168\" srcset=\"https:\/\/integraliah.com\/wp-content\/uploads\/3-2.jpg 810w, https:\/\/integraliah.com\/wp-content\/uploads\/3-2-600x333.jpg 600w, https:\/\/integraliah.com\/wp-content\/uploads\/3-2-300x167.jpg 300w, https:\/\/integraliah.com\/wp-content\/uploads\/3-2-768x427.jpg 768w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n\n\n\n<p>Other research suggests that hummus may help compensate for spikes in blood sugar levels from foods with a high glycemic index. <\/p>\n\n\n\n<p>Chickpea consumption is also linked to improved intestinal health and protection against heart disease, type 2 diabetes and some cancers.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Where does Hummus come from? The hummus or humus (in Arabic: \u062d\u0645\u0635 \/ \u1e25ummu\u1e63; Levantine pronunciation: [\u02c8\u0127\u0254mm\u0254s\u02e4]; in Hebrew: \u05d7\u05d5\u05de\u05d5\u05e1; in Armenian: \u0570\u0561\u0574\u0578\u0582\u057d) is a culinary preparation from the Middle East, composed notably of chickpea puree and tahini (sesame puree). It is a typical dish of Arab, Jewish, Armenian and Levantine cuisine. Is Hummus Israeli [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5161,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-5159","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-english"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hummus: The Ultimate Guide in 2020 - Integraliah<\/title>\n<meta name=\"description\" content=\"Where does Hummus comes from, is it really healthy, how to make it at home, how many calories there are in hummus? 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