Hummus is attracting attention as a healthy food Because it is based on chickpeas, it is attractive because it is high in protein and nutritious. However, even if you know the name “hummus”, many people do not know the history of this dish, its nutritional characteristics, basic recipes, and delicious ways to eat it. Therefore, this time I will introduce the basics, charms, and recipes of Middle Eastern cuisine and hummus, which have been attracting attention in recent years.


What is hummus?

Hummus (hummus, hummus) is one of the Middle Eastern dishes eaten in Turkey and Greece. Known as an appetizer called “meze” in the Middle East, it is made by adding sesame paste, olive oil, garlic, and lemon juice to paste-like chickpeas. It features a slightly sweet taste of chickpeas and a creamy taste due to the paste, and is especially recommended for breakfast without appetite and lunch with no time.


Hummus history

Hummus means “chickpea” in Arabic and is a traditional home-cooked dish eaten in large parts of the Middle East such as Turkey, Greece, Israel, Palestine and Lebanon. The exact origin is unknown, but it has a long history, and hummus recipes can be found in 13th-century cookbooks. Hummus is said to have been a valuable source of protein for people in the Middle East who were banned from eating meat for religious reasons.


Hummus now

It is said that hummus became known all over the world due to the spread of immigrants, and became available at supermarkets in Europe and the United States. Also, due to the fact that hummus does not use animal foods, it has been attracting attention among health-conscious vegetarians and vegans in recent years. It is also attracting attention in Japan, and the number of cafes and deli that handle hummus is increasing.


Origin and spread of hummus

The reason why hummus is attracting attention is that “a lot of foods that are said to be good for health are used.” In particular, the base “chickpea” is known as a high-protein food. Therefore, let’s check the nutritional aspects of each ingredient while referring to the Ministry of Education, Culture, Sports, Science and Technology “Standard Tables of Food Composition in Japan 2015 (7th edition)” (* 1).

Chickpeas” rich in high-quality protein

Although not very familiar in Japan, chickpeas are as rich in high-quality protein as other legumes. Boiled chickpeas contain 9.5g of protein per 100g. Protein is an important material for building the body such as muscles, organs, and hair, and it is ideal for adult men to take about 65g per day (* 2). In addition, it is rich in folic acid (110 μg / 100 g) and dietary fiber (11.6 g / 100 g).

“Olive oil” with a lot of oleic acid

Olive oil is known to contain a large amount of oleic acid among vegetable oils. Its content is 73g per 100g. It has been reported that oleic acid itself has the function of reducing LDL cholesterol (bad cholesterol) in the blood (* 3). However, since it is oil, it has a high calorie of 921 kcal per 100 g. Taking too much is not good for your health, so take it moderately.

“Garlic” rich in arginine and allicin

Garlic, which is often used in hummus, includes arginine (1,000 mg / 100 g), which is an amino acid, vitamin B1 (0.19 mg / 100 g), which is a water-soluble vitamin, and alliin (allicin), which is the source of the garlic odor. ) Is included. Vitamin B1 and allicin are particularly compatible, and these two work to relieve fatigue in the body. Allicin is perfect for hummus because it can be eaten in large quantities by grinding garlic.


Hummus, a Middle Eastern dish based on chickpeas. Its rich taste matches well with various dishes such as salads, meat dishes, and fish dishes. You can buy it on Amazon or Rakuten Ichiba, and you can easily make it at home if you have all the ingredients. If you want to try a new dish, you should definitely consider it.

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