Nutrition info

Carbohydrates: 35.5g

Of which sugar: 12g

Total fats: 35.5g

Saturated fat: 12g

Mono/polyunsaturated fat: 3g

Protein: 6g

Yield: 1 serving      Calories: 243 

  • Cholesterol: 6mg

  • Sodium: 95mg

  • Fiber: 8.5g

Top 5 vitamins and minerals (RDA%)

  • Vitamin C: 6mg

  • Riboflavin: 95mg

  • Vitamin K: 8.5g

  • Zinc: 4 mg

  • Magnesium: 89mg

Health info

why is this meal good for me?

 

 

From this fab vid, you would have found out that ‘a 7 g/ day higher intake of total fibre is associated with a 9% lower risk of coronary artery disease' (1). Considering artery disease is the biggest killer of peeps world wide then this is ruddy great news that we can munch some fun fibre foods and reduce the risk of this nasty disease, and hummus is a great tasty way of doing just that. 

 

The reason behind this is probably because fibre intake, in particular, soluble fibre, might reduce cholesterol concentrations by inhibiting reabsorption of bile acid. SO more fibre in means more cholesterol out. But that's not all fibre does, no by a long shot, bacterial fermentation of fibre in the colon occurs which makes short-chain fatty acids, which inhibit cholesterol synthesis in the liver (2). Which means fibre helps prevent the artery-clogging cholesterol from ever being processed in the first place. It does all this without unfavourably influencing HDL cholesterol, which is the good cholesterol transporter which is linked with positive health outcomes(3). So make sure you hit your 30g of a fibre a day - check out our blog posts on how to easily do that. The crazy thing is we've only focused on the worlds number one killer in this video - heart disease. FIbre also has far-reaching effects on various cancers, constipation and polyps to name but a few ailments so don't underestimate the benefits of it, plus it contains 0 calories. 

 

Recipe

how do i cook it?
Ingredients

 

  • 400g Chickpeas (1 tin)

  • The juice of 1 lemon

  • 1 tsp garlic powder or 2 cloves

  • 2 tsp ground cumin

  • 1 tsp ground coriander 

  • 60ml tahini (sesame seed paste)

  • 120ml water

  • 1 tsp paprika

  • 1 tbsp chives

  • Serve with 4 sliced wholemeal pitta or chopped veg

 

Cooking Instructions
 

 

  1. Drain and rinse the chickpeas.

  2. Combine them with the garlic, lemon juice, cumin, coriander and tahini in a mixing bowl.

  3. Add the water and blend or mash until a smooth or chunky consistency is formed 

  4. Add spices to taste. Move mixture to a serving bowl and smooth over with the back of a spoon.

  5. Wack on some paprika and chives, serve with toasted, sliced pitta or chopped veg.

 

 

References

where is the science from?
  1. Threapleton, D.E., Greenwood, D.C., Evans, C.E., Cleghorn, C.L., Nykjaer, C., Woodhead, C., Cade, J.E., Gale, C.P. and Burley, V.J., 2013. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. Bmj, 347, p.f6879.

  2. Anderson, J.W., Baird, P., Davis, R.H., Ferreri, S., Knudtson, M., Koraym, A., Waters, V. and Williams, C.L., 2009. Health benefits of dietary fiber. Nutrition reviews, 67(4), pp.188-205.

  3. Mann, J. and Truswell, A.S. eds., 2017. Essentials of human nutrition. Oxford University Press.