Preparation

Hummus is one of the most popular Middle Eastern dishes. It dates back to Ancient Egypt and is made from puréed chickpeas. The dish is usually served as an appetiser with fresh pita bread, which is sometimes toasted. This chickpea paste, with lemon, sesame paste and olive oil is richly nutritious for the following reasons:

• Its high protein content, which is easily absorbed and of high quality.
• Its nutritional content - apart from proteins, hummus contains minerals such as iron, phosphorus, potassium, calcium and magnesium, as well as B vitamins: niacin, folic acid, thiamin and riboflavin. These help to protect the body's organs, and its muscular and nervous systems.
• Its low fat content. It also provides linoleic and oleic acids which help to keep the cells in optimum condition.
• It contains healthy, slow-release carbohydrates that provide energy gradually, enabling us to be active for longer without excessive blood sugar levels.
• Its fibre content, beneficial for the digestive system and which helps to remove toxins from the body.
• Its anti-depressive effects – eating hummus produces serotonin, a hormone which is essential for combating depression.
• It contains phytic acid and saponins that help to defend the body against damage to genes, which causes cancer.
• Its antioxidant effects – one of the main ingredients of hummus is garlic, which has a powerful antioxidant effect. It is a natural antibiotic and has strong germicidal properties.

Preparation: The chick peas should be left overnight to soak. Take care to use enough water, since they will expand when rehydrated. Simmer the chick peas in salted water for one hour or until they are soft. Drain them and reserve a cupful of the water. Blend the chickpeas, together with the water, until a consistent paste is obtained.  Add to the paste the 3 tablespoonfuls of tahini, the garlic (peeled and crushed), the juice of the lemons, a teaspoonful of salt and 3 tablespoonfuls of Betis olive oil. Blend the mixture for between 3-5 minutes, until it is smooth. When served, the hummus can be garnished with paprika (either sweet or hot), sesame seeds, a splash of olive oil and a little fresh chopped parsley. Tahini is an important ingredient in authentic hummus and cannot be substituted, but it can be omitted. It is made of ground toasted sesame seeds in their own oil and is easily found in health food shops and supermarkets.