Properties :

This dish, featuring hummus with roasted cherry tomatoes and sautéed greens, is packed with essential nutrients. Hummus provides a great source of plant-based protein and fiber from chickpeas, while tahini (sesame paste) adds healthy fats. The olive oil used in the recipe is rich in monounsaturated fats, supporting heart health. The sautéed greens, such as spinach, are loaded with vitamins like vitamin K, A, and C, as well as minerals like iron. The roasted cherry tomatoes provide antioxidants, particularly lycopene, which is beneficial for reducing inflammation and supporting overall health. This dish is nutrient-dense, filling, and beneficial for overall well-being.

Ingredients :

chickpeas : 400 g

Tahini (sesame paste) : 4 Tablespoon

Garlic : 2 clove

Lemon Juice : 2 Tablespoon

Olive Oil : 3 Tablespoon

Tomato : 1/2 Cup

Spinach : 1 Cup

Sesame Seeds : to taste

Parsley : to taste

A rich hummus with a bold flavor - a Lebanese classic that's perfect for any occasion!

Recipe :

For 4 servings

Step 1: Prepare the Hummus

In a blender, combine the cooked chickpeas, tahini, garlic, lemon juice, salt, and 2 tablespoons of olive oil.
Blend until smooth, adding water as needed to reach a creamy consistency.

Step 2: Roast the Cherry Tomatoes

Heat a pan or oven to high heat.
Drizzle olive oil over the cherry tomatoes, season with salt, and cook until soft and slightly charred.

Step 3: Sauté the Greens

In a separate pan, sauté spinach or other leafy greens with a bit of olive oil and salt until wilted.

Step 4: Assemble the Dish

Spoon the prepared hummus onto a serving plate.
Top with roasted tomatoes and sautéed greens.

Step 5: Garnish and Serve

Sprinkle with paprika, sesame seeds, and chopped parsley or cilantro for garnish.
Serve with warm flatbread or pita for dipping.

Enjoy your Mediterranean Hummus Bowl!

Description:

When preparing this dish, it’s essential to ensure the hummus is smooth and well-blended for the perfect texture, so blending thoroughly in a food processor is key. If the mixture is too thick, adding a little water or olive oil will help achieve the desired consistency. For the roasted cherry tomatoes, it’s important not to overcook them—keep an eye on them to ensure they’re tender with a slight char, but not dried out. Sauté the greens just until wilted to maintain their vibrant color and nutrients. Finally, use fresh, high-quality olive oil and sesame paste for the best flavor and health benefits.

Description of diets:

This dish is suitable for several dietary plans, including vegan, vegetarian, Mediterranean, gluten-free, and low-calorie diets. It provides plant-based protein, healthy fats, and fiber, making it an excellent option for those following a plant-based or Mediterranean diet. However, it may not be ideal for ketogenic diets due to the chickpeas, which are relatively high in carbohydrates. Additionally, while it’s a nutritious choice, individuals on a paleo diet may avoid it due to the inclusion of legumes like chickpeas and tahini.