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February 16, 2001/Shevet 23, 5761, Vol. 53, No.20
Healthful hummus is Mediterranean delight
Noshing
TAMI BICKLEY
Associate Editor
Hot dog joints and pizza parlors may still be hopping with hungry patrons, but those of us who are health conscious may be looking elsewhere to satisfy our need to eat.
The proliferation of Mediterranean cuisine in the last decade indicates Americans' willingness to expand their culinary horizons. It's different and it's delicious. More importantly, many Middle Eastern foods are thought to be heart healthy.
According to Drs. Ram Reifen and Shahal Abbo of the faculty of Agricultural, Food and Environmental Quality Sciences of the Hebrew University of Jerusalem, hummus, a popular Middle East staple made from chickpeas - also known as garbanzo beans - is highly nutritional. Chickpeas, they say, are high in anti-oxidants (which inhibit oxidation in our bodies and contribute to the prevention of heart disease), protein and minerals such as calcium.
The doctors' research found that rats and goats fed a diet supplemented by chickpeas grew more quickly than a control group fed only animal proteins. In addition, chickpeas contain wrinkle-preventing elements, and cosmetic companies in Germany and France are working on the development of chickpea-based anti-wrinkle creams.
Another main ingredient in Mediterranean meals is olive oil, touted as a cholesterol reducer and healthful for the heart.
And let's not forget all of the fresh fruits and vegetables in recipes from the Middle East.
If you want to experiment with making your own hummus to be eaten as a spread with vegetables, pita bread or crackers, or you are trying to slip some healthful variety into your family meals, the following recipes may be just what your heart needs.
Ingredients not available at your neighborhood grocer may be available at a health food store.
Hebrew University Hummus (Pareve)
- 1 can (16-19 ounces) chickpeas, drained and rinsed
- 1/4 cup tahini (sesame seed paste)
- 3 Tbsp. water
- 2 Tbsp. fresh lemon juice
- 2 Tbsp. olive oil
- 2 Tbsp. fresh parsley
- 1 tsp. cumin seeds, toasted
- 1/4 tsp. salt
Combine all ingredients in a blender or food processor and process until smooth. Store in refrigerator.
Recipe from Hebrew University
Oven Roasted Red Bell Peppers and Eggplant (Pareve)
- 2 red bell peppers, quartered, stems and seeds removed
- 1 medium or 2 small eggplants, stems trimmed, cut into 1-inch wedges
- 1 Tbsp. regular or extra virgin olive oil
- salt and freshly ground black pepper
- 1 tsp. fresh thyme or oregano leaves, stripped from stems (optional)
Heat oven to 400 degrees. Arrange pepper and eggplant wedges in a large roasting pan. Drizzle with the oil and sprinkle with salt and pepper. Toss to coat. Roast the vegetables, turning often until edges are browned and vegetables are tender, about 50 minutes. Add herbs, if desired.
Recipe from Family Features
Arugula, Orange and Red Onion Salad (Pareve)
- 2 bunches arugula, washed and trimmed
- 1 Tbsp. extra virgin olive oil
- 1 tsp. fresh lemon juice
- 2 large navel oranges, peel and white pith removed, cut into segments
- 8 very thin slices of red onion, separated into rings
- freshly ground black pepper
Drizzle the arugula with half the olive oil and lemon juice. Toss to coat and divide among 4 salad plates. Arrange the orange segments and onions on top, dividing evenly. Drizzle with remaining oil and season with black pepper.
Recipe from Family Features
Almond and Orange Torta (Pareve)
- 1 1/2 cups all-purpose flour
- 1/2 cup whole almonds with skin, finely ground
- 1 tsp. baking powder
- 1/2 tsp. ground cinnamon
- 1/4 tsp. salt
- pinch of ground cloves
- 1 large egg, room temperature
- 3 large egg whites, room temperature
- 1 cup sugar
- 1/2 cup orange juice
- 2 tsp. grated orange zest
- 1 tsp. vanilla extract
- 1/2 cup extra light virgin olive oil
- Confectioner's sugar
- 4 large seedless oranges
- 1 Tbsp. sugar
Heat oven to 325 degrees. Lightly oil and flour a 9 or 10-inch springform pan. In a large bowl, combine flour, almonds, baking powder, cinnamon, salt and cloves. Set aside. Beat the whole egg and egg whites in a large mixing bowl at a high speed until light. Gradually beat in 1 cup sugar until the mixture is foamy and pale, about 5 minutes. At a low speed, gradually beat in orange juice, zest and vanilla. In a slow, steady stream, beat in olive oil. Gently fold dry ingredients into egg mixture until just blended. Mixture will be thin. Spread evenly into prepared pan. Bake 40-45 minutes until toothpick inserted into center comes out clean. Cool in pan on wire rack. Loosen cake from pan with side of small spatula. Transfer cake to a serving plate; sprinkle with confectioner's sugar. Serve in wedges and garnish with sugared orange slices.
Recipe from Family Features
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