Hummus is a paste made of cooked chickpeas, a delicious dip, which is consumed a lot in Middle East.
Chickpeas provide more protein than some type of meat (18 g in 100 g of chickpeas versus 16 g in chicken breast) and contain around 6 mg iron per 100 g. Calcium content of chickpeas is quite high as well, equivalent to the calcium content of milk.
Tahini, a sesame paste, contains lots of protein and beneficial fats for the development of children. It is rich in vitamins and minerals and is one of the most calcium-rich foods of non-animal origin: 783 mg of calcium/100 g tahini, much more than 100 g of yoghurt or milk that contain around 150 mg of calcium.
It is a very healthy and easy recipe that offers all kinds of nutrients and fiber and is especially delicious. My kids love to cruch carrots etc. and dip them in hummus.
- 15-ounce can of chickpeas, drained and rinsed (organic, if possible)
- one or two cloves of garlic
- one teaspoon of sea salt
- a tablespoon of tahini, sesame paste
- juice of half a lemon or lime
- a tablespoon of olive oil
- pinch of cumin and pepper