Heerlijke gezonde hummus,

Laatst had ik bagel  ‘Chicken Chutney’ genomen bij Bagels & Beans. De hummus die erop zit is zo ontzettend lekker! Ik had de ‘verse’ hummus in de winkel gehaald en hoopte dat deze net zo lekker smaakte als die van de bagel. Was dit goedje van de supermarkt net zo lekker? Dit was misschien ook al een beetje te verwachten: nee, het viel me zelfs tegen. Vers maken is altijd lekkerder! Hoe maak je je eigen hummus, wat zijn de varianten en weet jij al de gouden tip bij het maken van heerlijke hummus? En wat zijn de gezondheidseffecten?

Hummus, hoemoes of houmous? Het komt op hetzelfde neer. Het is een puree op basis van kikkererwten. De kikkererwt is een peulvrucht die steeds bekender wordt en vaker ziet terugkomen in recepten. Kikkererwten bevatten veel eiwitten, vezels, vitamines en mineralen. Is hummus dan ook gezond? Laten we eerst eens kijken wat er allemaal in zit. Het basisrecept bestaat uit: kikkererwten, tahin (sesampasta), knoflook, citroen, olijfolie, komijnpoeder en paprikapoeder. Wanneer we de hoeveelheid van onderstaand recept aanhouden, is het rijk aan vetten (52 gram), koolhydraten (38 gram), eiwitten (23 gram) en vezels (20 gram). Vergis je niet, dit schaaltje bevat al gauw 750 kcal! Wel energierijk dus. Ook is het een bron van kalium, koper, magnesium, calcium, ijzer, zink, fosfor en mangaan. Wanneer je kikkererwten uit blik of glas haalt, is het ook een bron van natrium. Gedroogde kikkererwten zijn daarentegen wel natriumarm. Verder is het een bron van vitamines, zoals vitamine E, B1, foliumzuur (B11) en C. Ook zit er wat vitamine A, B2 en B6 in.

Kortom, veel gezonde voedingsstoffen! Mits je niet te veel natrium op een dag binnen krijgt, kan dit goedje bijdragen aan een gezond hart en bloedvaten. Olijfolie en tahin bestaat namelijk uit veel onverzadigde vetten, het gezonde vet. Kikkererwten en hummus kunnen ook een positieve invloed hebben op aantal hart- en vaatziekten3. Met dank aan de kikkererwten geeft hummus ook verzadiging en een verbeterde darmfunctie. Dit is uit onderzoek1 gebleken. Ook is gebleken2,3 dat de vezels uit kikkererwten zorgen voor minder schommelingen van suikers in het bloed. Hiermee is het een goed product voor mensen met diabetes type 2. Daarbij kan hummus een positieve rol spelen bij gewichtsbeheersing­3. Verder bevat rauwe of gekookte kikkererwten en hummus ook bioactieve stoffen waarvan de voordelen verder kunnen gaan dan basisvoeding vereisten van de mens3.

Recept voor een heerlijk schaaltje hummus

  • 225 gram kikkererwten (uit glas/blik of 120 gram gedroogd**)
  • 2 el tahin
  • 2 teentjes knoflook
  • Sap van 1 citroen
  • 3 el olijfolie
  • 1 tl komijnpoeder
  • Water
  • Paprikapoeder
  • Optioneel: 1 tl cayennepeper of chilivlokken voor de pittige variant.

*Alle benodigdheden zijn bij de Albert Heijn verkrijgbaar. Tahin kun je ook krijgen bij de Turkse of biologische supermarkt.
**Gedroogde kikkererwten zijn smaakvoller, maar vergen meer tijd.

– Indien gedroogde kikkererwten:
– Week de gedroogde kikkererwten 8 uur (tip: ’s nachts laten weken)
– Kook de kikkererwten 20 minuten.
– Indien uit glas/blik:
– Spoel ze goed af.
– Pel de kikkererwten. Knijp voorzichtig de kikkererwt uit de schil. (Dit is de gouden tip! Wat werk, maar de smaak verschil is enorm!)
– Pel de knoflook.
– Doe alle ingrediënten in de keukenmachine en mix tot er een egale puree ontstaat.
– Voeg steeds 1 el water toe tot de gewenste dikte.
– Serveer met een paar kikkererwten, paprikapoeder en wat olijfolie.

Varianten hummus
Wil je variëren met hummus?  Andere varianten op hummus zijn. Pesto, kruiden, bieten, pindakaas, avocado, grieks en nog meer!

Smullen maar!

Wetenschappelijk onderzoek:
1. http://www.sciencedirect.com/science/article/pii/S0195666309006734
2. https://www.cambridge.org/core/services/aop-cambridge-core/content/view/S0007114512000852
3. http://www.mdpi.com/2072-6643/8/12/766/htm

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