hummus low sodium
hummus, a culinary delight popular in Middle Eastern and Mediterranean dishes, is made from crushed garbanzo beans, tahini, lemon juice, garlic, olive oil, and various spices. it is a simple, low-cost dip that can be enjoyed with pita bread, vegetables, or as a sandwich spread.
ingredients
- chickpeas (garbanzo beans): the keyingredient in hummus, these small black beans are crushed and soaked to remove their bitter tapetal.
- tahini: a paste made from ground sesame seeds, it adds a rich, nutty flavor to the hummus.
- lemon juice: provides a bright, lemony taste, and helps to bind the ingredients together.
- garlic: adding a hint of sulfur (石硫黄硫黄)，增强香气和风味。
- olive oil: a healthy fat that coats the hummus, making it smooth and creamy.
- seasonings: such as cumin, paprika, and dried parsley, for added flavoring.
preparation
- soak the chickpeas: place them in water and bring to a boil, then let them sit for an hour to rehydrate.
- cook the chickpeas: boil them for 5 minutes, then let them simmer in water for an additional 90 minutes to 2 hours, until they reach the desired tenderness.
- combine the ingredients: puree the chickpeas, tahini, lemon juice, garlic, and olive oil in a food processor, gradually adding water to achieve the desired consistency.
- refrigerate: store the hummus in an airtight container in the refrigerator for up to 5-6 days.
nutritional information
hummus low sodium typically contains fewer than 100 milligrams of sodium per serving, making it a low-sodium choice compared to store-bought options. however, the nutritional information may vary depending on the specific ingredients and brands used.
uses
- sandwich spreads: spread hummus on whole grain bread or pita chips for a tasty, low-sodium snack.
- vegetable dipping: use hummus as a dip for fresh vegetables, such as carrots, celery, and cucumbers.
- salad dressing: mix hummus with olive oil and lemon juice to create a fresh, low-sodium salad dressing.
- appetizers: serve hummus as an appetizer with pita triangles, crackers, or crostini.
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