Garlicky Hummus - healthy alternative to butter spread

In our �Fuel Up� series, sport dieticians from Singapore Sports Institute, Cheryl Teo and Ang Sin Hwee, show you how to cook up delicious meals to last through a day�s training.

In this episode, we take a look at making garlicky hummus, a delicious paste made from chickpeas and a healthy alternative to butter. Like other beans, chickpeas, are rich in both soluble and insoluble dietary fibre. Insoluble fibre helps to prevent constipation while soluble fibre helps to stabilise blood sugar levels, making chickpeas a source of steady, slow-burning energy. In addition to being a vegan source of protein, chickpeas is also a good source of iron, particularly important in athletes as an energy boost. What�s more, it is a great source of prebiotics � food for good gut bacteria � to help you maintain a healthy gut.

For a high carb snack to fuel up for training, or as post-training recovery: Have this as a dip with crackers or flat bread, or with your sandwich.

For a low carb snack to keep the hunger pangs at bay: Have this as a dip with veggie sticks (carrot, cucumber, celery or capsicum).

Ingredients

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400g can cooked chickpeas, drained

2 teaspoons tahini 

large garlic clove, roughly chopped

1 teaspoon lemon zest

1� tablespoons freshly squeezed lemon juice

� teaspoon ground cumin

2-4 tablespoons water

� teaspoon sea salt

3 tablespoons extra virgin olive oil (plus extra for drizzling)

Crushed black pepper, to taste Paprika, optional

Chopped coriander or parsley leaves, optional

Print Recipe #FuelUp #hummus

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