Hummus with vegetables: a good way to add good nutrients to the diet
Hummus is a recipe of Arab origin that has gradually gained its place in our cuisine and today is considered one of the most valued exotic and healthy snacks as it is made from chickpeas, sesame paste, olive oil, salt And lemon juice.
But to include vegetables in addition to dietary vegetables in a different and very tasty way, today we bring three hummus recipes with vegetables that can add good nutrients to the table.
Beetroot hummus
To make this hummus that offers good fats, fiber, potassium in large quantities, iron and antioxidants we need 400 grams of cooked chickpeas, juice of a lemon, 1 tablespoon of tahini or sesame paste, 1 clove of garlic, ½ teaspoon of salt , 2 teaspoons cumin and 1 beetroot about 180 grams cooked.
In a matter of minutes we will have ready the hummus with a different sweet taste and a very particular color of the beet, since we should only put all the ingredients in the blender or in the glass of a kitchen robot and put into action the same.
Soon we will have a paste with consistency of puree that if we fancy lighter we can add water or broth from the cooking of the chickpeas.
This hummus is ideal to include beets in a different way to the diet and we can accompany a toast with the same or, some potatoes boiled or baked but firm.
Various Vegetable Hummus
If we do not just want to include beets in our appetizer, we can use other vegetables. In this case we will need 90 gr. Cooked garbanzos, 2 garlic cloves, 3 carrots, 1 cup of broccoli flowers, 2 red peppers, 60 gr. Of toasted pine nuts, the juice of a lemon and two teaspoons of salt.
We will begin by peeling and washing the vegetables very well before cutting them into small pieces and frying them in a little olive oil next to the chopped garlic cloves. When the vegetables are tender we put them in the blender jar next to the pine nuts, the lemon juice and the chickpeas to get the hummus or garlic puree with vegetables.
This option will be a reddish color and will also taste excellent nutrients such as vitamin C, carotenes, vitamin A, fiber, potassium, calcium, iron, good fats and antioxidants. Likewise, it is a slightly lighter alternative to traditional hummus because it reduces the proportion of chickpeas but gets more volume with the vegetables.
Cauliflower hummus
If you want a much lighter option you can make a cauliflower "hummus" which is actually a fake version of this appetizer, as it only carries the following ingredients: half cauliflower head or 4 cups cauliflower flowers, 4 tablespoons Olive oil, 1 teaspoon paprika, 2 teaspoons salt, half a teaspoon ground cumin, 2 cloves garlic, half lemon juice and 3 and a half tablespoons of tahini or sesame paste.
To prepare this hummus, we will preheat the oven to 200 ° C while mixing the cauliflower with oil, paprika, salt, cumin and chopped garlic in a bowl.
In a baking dish place the cauliflower already seasoned, separate the flowers together and bake approximately 20 minutes until they are cooked but crisp. Let cool and in the glass of the blender place the baked cauliflower, half a cup of water and the tahini until obtaining a creamy puree of consistency much lighter than traditional hummus.
This alternative is much lighter than traditional hummus because it avoids chickpeas, but no less nutritious as it offers fiber, potassium, vitamin C, healthy fats and B vitamins in large quantities.
If you are a hummus lover you should know that this snack is a good option to add good nutrients to the diet and eat healthy foods in summer, so here you have three variants of hummus with vegetables that we recommend to try at home.
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