We continue the theme of nutrition for runners, and today the main character of this culinary post is hummus, incidentally, one of Scott’s favorite jogging snacks, about which he wrote in his book Eat and Run.
Since the main component of hummus is peas, this cold appetizer is rich in vegetable protein, fiber, iron, manganese, tryptophan, group B vitamins and unsaturated fats. As a bonus, you will receive prophylaxis for gastrointestinal problems, lower cholesterol levels and a beneficial effect on metabolism.
In order to make the hummus creamy consistency, chickpeas soaked for the night (preferably 10-14 hours). Dry chickpeas will be cooked much longer and as a result will not be so soft and gentle, but if you do not have time to fiddle with soaking, you can do without it, just need to add more liquid left after cooking peas.
Cooking chickpeas
The chickpea is cooked for about two hours, the salt is added at the very end. As a result, peas should be so soft that it can be easily crushed with a finger in the paste. Decoction, left after cooking chickpeas, you need to merge into a separate bowl.
Preparation of tahini paste
Ingredients:
- 2 tablespoons sesame;
- 1/2 teaspoon of sesame oil;
- 1/4 teaspoon of salt;
- 1/4 cup warm water.
Preparation. Grind sesame seeds in a coffee grinder to the state of powder, add salt and sesame oil, stir well and add water, stirring the mixture well. As a result, you should get about 1/2 cup.
General recommendations for cooking hummus
Usually, hummus is cooked very simply and quickly. To do this, all the ingredients are added to the blender and ground until the desired consistency is obtained. In the process of grinding in the paste periodically poured the decoction, left after cooking chickpeas. Its quantity depends on how much thick or liquid paste you want to get.
Recipe number 1, classic
Ingredients:
- 1 cup of boiled chickpeas;
- 1/3 cup tahini paste;
- 2 tablespoons of olive oil;
- 2 tablespoons lemon juice;
- 1 clove of garlic.
Sometimes in this standard recipe is added a teaspoon of paprika.
Recipe No. 2, Greek
Ingredients:
- 1 cup of boiled chickpeas;
- 1/2 cup chopped feta cheese;
- 1 cup of lettuce spinach leaves (baby spinach);
- 2 tablespoons lemon juice;
- 1/8 teaspoon ground cinnamon.
Recipe number 3, south-west
Ingredients:
- 1 cup boiled or canned black beans;
- 1 hot pepper;
- 2 tablespoons lime juice;
- 1/4 cup crushed fresh cilantro;
- 1 teaspoon of chopped cumin.
Recipe No. 4, pesto
Ingredients:
- 1 cup of boiled chickpeas;
- 1/3 cup tahini paste;
- 2 tablespoons pesto paste;
- 2 tablespoons lemon juice;
- 1 tablespoon grated Parmesan.
Recipe number 5, Greek with herbs
Ingredients:
- 1 cup of boiled chickpeas;
- 1/2 cup basil leaves;
- 1/2 cup of parsley leaves;
- 1/4 cup of fresh tarragon;
- 2 tablespoons of olive oil.
Recipe No. 6, guaco-hummus
Ingredients:
- 1 cup of boiled chickpeas;
- 1 refined avocado;
- 1 hot pepper;
- 1/4 cup of parsley;
- 2 tablespoons lime juice.
Recipe No. 7, Italian
Ingredients:
- 1 cup of boiled chickpeas;
- 1/4 cup dried tomatoes;
- 2 tablespoons of olive oil;
- 2 tablespoons lemon juice;
- 1 teaspoon of dry oregano.
Sun dried tomatoes must be pre-soaked in boiling water so that they become soft.
Recipe No. 8, with tapenade
Ingredients:
- 1 cup of boiled chickpeas;
- 1/3 cup olives;
- 1 baked sweet pepper;
- 2 tablespoons lemon juice;
- 1/4 cup of parsley.
Recipe number 9, rural
Ingredients:
- 1 cup of boiled chickpeas;
- 1/3 cup of Greek yogurt;
- 1 teaspoon dried parsley;
- 1/2 teaspoon garlic salt;
- 1 teaspoon dried fennel.
Recipe number 10, with beans edamame
Ingredients:
- 1 ¾ cups of cooked and peeled beans edamame;
- 1/3 cup tahini paste;
- 2 tablespoons of olive oil;
- 2 tablespoons lemon juice;
- 1 clove of garlic.
Hummus is excellent as a snack along with lavash and vegetables (fresh cucumbers, tomatoes, sweet peppers, carrots and celery stalks).
Enjoy your meal!
