Truffle Hummus & 8 Reasons Why It's Good For You
Updated: Sep 3, 2019
An addictive creamy dip that's rich in plant-based protein and fiber to give you at least 8 reasons to incorporate and keep it as part of your diet.
I love making hummus. It's simple, delicious and so versatile that it's one of my go-to snacks to make and have with almost anything.
It's important to know and understand its simple base ingredients, because it's also very easy to play around with, adding indredients such as curry, jalapeno, pumpkin, roasted peppers, or almost anything you can think of to "flavor" it. Of course, hummus without the extras is pretty darn good, too!
For this particular recipe, the extra indredient which I used is truffle oil. And let me know tell you how I ended up using it without initially intending to do so.
Jump to recipe >
Sundays are special days, not just because it's a no-work day for most people, but because it's when my family sets aside the time to get together over home-cooked dinner. And, there's always this extra-effort that's put in, especially by my mom, to try to make "special" dishes. And, over the years, more of us started following this tradition of making our own special dishes for this weekly occasion. (I particularly enjoy it since it's the time I get to cook my plant-based recipes for my largely meat-eating family.)
So naturally, the kitchen gets pretty busy and messy with at least 3 people working on different dishes at the same time, often times sharing the same ingredients and compromising to share use of the stove tops and oven.
A few Sundays ago, I decided to start with hummus. Thinking we had more than enough olive oil since I had previously bought a bottle, and so did my mom or brother... I used parts of it for the hummus mixture and kept the remaining parts for the garnish.
I was about to drizzle the oil when we realized that it was the last of it, and my brother needed it for his recipe. So, he offered his truffle oil to swap with instead.
I don't usually use truffle oil in any of my recipes, but wow! It elevated my simple and modest hummus, and added such a luxurious and aromatic flavor to it. I loved it, and it just opened myself up to what other uses I can find for truffle oil in my own recipes. You might just see this ingredient again as I experiemnt with it further. For now, however, let's keep our focus on hummus and take a look at why it's so healthy.
Hummus is a snack that's low in fat and calories, and contains no sugar. It's high on protein and fiber and is a healthy option to keep you feeling satiated. With it's many benefits, here are the top reasons to start incorporating it in your diet.
1. A great source for plant-based protein, vitamins and minerals
Whenever people learn that I'm vegan (I thrive on a plant-based diet), I often get the question as to where I get my protein. It's a common concern for people wanting to make the transition. Many are unaware that there are so many plant-based sources of protein, and that there's a lot of room to mix in a variety without sourcing it from animals. Hummus' main ingredient, chickpeas, is one that's high in protein, and is essential for your bone, muscle, skin and blood health.
In addition, hummus contains high levels of vitamins and minerals, including B vitamins, which are essential for thyroid health.
2. Helps in weight management, and promotes digestive and intestinal health
Chickpeas' high protein and fiber contents also help fight food cravings, curb excessive snacking (especially on junk food) and balance our blood sugar levels. Tahini, which is another key ingredient, contains mono-unsaturated fats which help promote weight loss, and reduce belly fat (unlike trans fats and poly-unsaturated fats).
3. It helps reduce cancer risks
Chickpeas (and beans in general) have compounds that protect us on a cellular level from damages that may cause cancer. Its fibers also keep our digestive system free from harmful waste, bacteria and toxins, allowing the growth of healthy bacteria in the colon.
4. Decreases inflammation
Inflammation is our body's natural respose to harmful stimuli or toxins, and signal that something needs to be addressed and overcome. Chickpeas, olive oil and garlic are great anti-imflammatory foods that boost our immune system, cure diseases, and promote overall good health.
5. Boots your energy and helps fight anemia
Hummus is also high on iron which helps in countering conditions like anemia where iron is needed to deliver oxygen to our blood cells. It starchy component also provides us with extra boosts of time-released energy, and motivation to be more active with our bodies.
6. Helps balance blood sugar levels
Starch found in beans, which we pointed out as responsible in boosting your energy, is a complex carbohydrate which takes a longer time to break down in the body. This enables our body to avoid spikes in our blood sugar levels which help reduce hyperglycemia, and our chances for developing diabetes and insulin resistance.
7. Prevents heart attacks, strokes and deaths from heart disease
Chickpeas (and most beans) are proven to help balance (bad) cholesterol levels, reduce hypertension, and protect against heart dieseas. It keeps arteries clear from plaque build-up, which helps decrease the chances for strokes and attacks.
Add to that the supportive benefits of high-quality extra-virgin olive oil (beware of fake and diluted blends) for heart health! Its regular consumption also promotes better heart health which is based on countless studies on the longevity of many nations and communites on a Mediterranean diet.
8. Promotes bone health
Lastly, hummus contains calcium which we've all grown to know as essential for strong and healthy bones.
ARE THERE ANY RISKS?
I believe that in everything, we must find balance, and the benefits we get from eating hummus must not make it exempt from us practicing moderation in our daily consumption.
Hummus still contains calories. One cup has around 400 calories, which will add up and count towards our daily calorie intake. A cup also amounts to 59% of our daily recommended conusmption of fiber. Too much hummus (by that, I mean eating more than one cup or many two) may lead to stomach issues and diahrrea.
Prep time: 5 mins | Cook time: 5 mins | Total time: 10 mins
A simple and quick recipe that only requires 7 ingredients! Chickpeas are packed with proteins, vitamins and minerals that help your digestion, appetite, blood sugar levels and your body's ability to prevent diseases!
Author: The Healthy Row
Allergen information: gluten-free, vegan
Recipe type: dip, snack, appetizer
1 can chickpeas, not drained (the water from the can adds an extra boost of flavor)
3-5 cloves of garlic (depending on how garlicky you prefer your hummus)
1/2 cup tahini
2 tbsps fesh lemon juice
3/4 tsp sea salt
1 tbsp extra virgin olive oil
1/2 tbsp truffle oil and a little extra to drizzle
Heat the undrained chickpeas with garlic in a pot to boil.*
Add to a blender or food processor, and process with tahini, lemon juice and sea salt.
Stream in the olive and truffle oils while mixing.
Process until smooth and creamy, scraping down the sides as needed.
For best results, drizzle with extra truffle oil when storing.
Sprinkle with paprika when serving. (optional)
SERVING & STORAGE:
Serve with veggies, chips, falafels or flatbread like pita. I also enjoy hummus as a sandwich or burger spread or as a topping on salads.
Hummus tastes better refrigerated, when it thickens and develops in flavor.
Best kept up to a week in the refrigirator.
* A lot of other recipes call for blending chickpeas straight out of the can, but in my experience, cooking the chickpeas with garlic makes it extra creamy and smooth. It also gives it a stronger garlic flavor.
Did you try this recipe? Share your experience by commenting below!