An exotic touch and a lot of well-being on the menu? It is easy if you bring to the table, with some healthy variations, one of the Tastier "creams" of Middle Eastern cuisine: the hummus.
«It's a simple and inexpensive preparation, great for “Bring” adults and children closer to little consumed legumes like chickpeas, ”he explains Viviana Lavatelli, chef expert in natural cooking. «It can be proposed as single dish or for delicious snacks with celery sticks and wholemeal bread ».
Hummus is good and healthy too. "THE ceci, which represent the basic ingredient, are a nutritious and complete food. A pound of dry ones provides 46,9 g of carbohydrates (of which 3,7 g sugars), 20,9 g of protein, 13,6 g of fiber, 6,4 mg of iron and 130 mg of magnesium ", he says. the doctor Giovanna Corona, a nutrition biologist in Rome.
"L'extra virgin olive oil, which softens and flavor the cream, also adds a good supply of monounsaturated fatty acids (valuable for heart and arterial health) and antioxidants. Finally thegarlic, always present also in the sweet versions, contributes to improvement of blood circulation. A 200g serving of hummus ensures 380 calories: the ok dose for a meal, to be enriched with raw vegetables and fresh fruit».
Here are the healthy variants suggested by chef Lavatelli.
With cauliflower to slow down aging
Ingredients for people 2: 180 g of boiled chickpeas, 180 g of cauliflower in florets, 30 g of sesame seeds, 3 tablespoons of extra virgin olive oil, 1 teaspoon of curry, 1 clove of garlic, sea salt.
Steam the florets, sauté them in a pan with hot oil, garlic and a pinch of salt. Pour them into a large bowl with the other ingredients and blend to obtain a velvety cream.
With zucchini to awaken the lazy intestine
Ingredients for people 2: 180 g of boiled chickpeas, 180 g of sliced courgettes, 3 tablespoons of extra virgin olive oil, 1 bunch of parsley, 1 clove of garlic, sea salt.
Put the zucchini in a pan with the oil, garlic, parsley and a pinch of salt and cook for 10 minutes. Transfer them to a pot, add the chickpeas and blend until smooth.
With avocado to counteract fatigue
Ingredients for people 2: 200 g of boiled chickpeas, 1 ripe avocado, 1 lime, 4 tablespoons of warm water, 2 tablespoons of tahini sauce, 1 tablespoon of extra virgin olive oil, chilli, sea salt.
Peel the avocado and cut it into small pieces. Peel a squash, grate it and squeeze the juice. Combine them in a bowl with the chickpeas and other ingredients and whisk to make a smooth cream.
With cocoa to help a good mood
Ingredients for people 2: 240 g of boiled chickpeas, 80 g of brown sugar, 70 ml of rice milk, 20-30 g of unsweetened cocoa powder.
Put the sugar and milk in a saucepan and heat until you get a syrup. Let it cool and then pour into a bowl. Add the other ingredients and blend until the mixture is homogeneous, smooth and velvety.