Who doesn't love a colorful dish?!
Lebanese Salad and Hummus
Gabriella Florio, Caitlin Halig, Dennis Tavares
October 30, 2022
History of Lebanese Culture
Lebanon can be referred to as the “melting pot” of cultures because it has strong influences from the Greek, Roman, Arabic, Christian, Ottoman, and French. However, a common element in Lebanese cuisine would be hummus which has been around for around 2,000 years. Before hummus was invented, Lebanese salad was a staple of their culture. Lebanese salad was invented when farmers had leftover pita with olive oil and would sprinkle it into their salad for more flavor. Originally, 4,000 years ago, it was mocked because it did not have meat, but the Middle East quickly changed their minds when they realized the different health benefits it provides. This recipe is a staple in Lebanon due to the fresh ingredients and how people are able to include it in their vegan and vegetarian diets.
Why eat Lebanese Salad?
-Low in sodium
-High in vitamins and minerals from fruit vegetables and legumes, provides antioxidants which help prevent or delay cell destruction
-Provides healthy fats from the olive oil
-Tomato's help boost digestive health by the high amount of prebiotic fibers in them
Fun Facts!
- Quick and easy preparation time
- Low cost
- Vegan and vegetarian friendly
- Gluten free
Where to begin: Nutrition Label:
Start by gathering all of the ingredients
and equipment that are needed. Then,
measure out the proper amount of each
ingredient and set it aside. Begin by getting
a cutting board and a large knife and dice up
the cucumber and tomatoes. Also, mince
the onion on the cutting board alongside the
other vegetables. Place these ingredients into
a large bowl. Continue to make the salad
dressing by whisking the measured out extra
virgin olive oil, fresh lemon juice, and salt in
a small bowl. Then, pour the salad dressing
over the vegetables, and finally mix
everything together well to serve fresh at
room temperature.
Recipe:
Ingredients:
1 lb Persian cucumbers, diced
1 lb fresh ripe tomatoes, seeded and diced
⅓ cup minced onion
½ cup minced fresh parsley
3 tbsp extra virgin olive oil
3 tbsp fresh lemon juice
Salt to taste (about ½ tsp)
Equipment needed:
Large knife
Cutting board
Big bowl
Small bowl
Whisk
Measuring utensils
Instructions:
1. Start by getting a cutting board and a large knife. Then, dice up the cucumber, ripe tomatoes, and onion and put them in a large mixing bowl together.
2. In a separate smaller bowl, whisk together the extra virgin olive oil, lemon juice, and salt to make the salad dressing.
3. Finally, pour the dressing into a large bowl with the diced vegetables in it and combine all the ingredients together well. Then serve fresh at room temperature.
History of Hummus:
Hummus is a traditional, savory dish from the Middle East that originated in the 13th century due to the easy access to Chickpeas. Hummus has numerous spellings including 'houmous', 'humus', 'hommus', and 'hommos' which all translate to Chickpea in Arabic. Hummus, over time, has been a massive part of the cuisine in the Western world and has led to the development of various hummus recipes. All hummus recipes include chickpeas, lemon juice, tahini, and olive oil blended together but modernized recipes have multiple different additions to this recipe including cooked pumpkin, spinach and feta, and beetroots.
Why eat Hummus?
- High plant protein concentration
- Helps fight inflammation
- Improves blood sugar control
- Lower risk for heart disease
Fun Facts!
- Quick and easy preparation time
- Vegan and vegetarian friendly
- Gluten-free
- few ingredients that make it cost efficient
Where to begin: Nutrition Label:
Start by gathering all of your ingredients
and the equipment that is needed. Then,
measure out the proper amount of all of the
ingredients (except for the garnish) and set
aside. First, begin to rinse and drain the
garbanzo beans in the sink in a strainer.
Then, chop the onion on a cutting board with
a large knife and along with that, mince the
garlic cloves on the cutting board too. Put all
the ingredients (except for the garnish) into the
food processor. Continue blending until it
results in a smooth texture. Next, pour the
contents in the food processor onto a shallow
plate and smooth it out with a large spoon.
Then garnish with a sprinkle of olive oil,
smoked paprika, and minced fresh parsley.
Finally, serve with pita chips and nut thins, for
the gluten-free option.
Recipe
Ingredients:
2 (15 oz) cans garbanzo beans, drained and rinsed
1 cup yellow onion, chopped
½ cup tahini
A little less than a ½ cup extra virgin oil
½ cup water
1 tbsp white wine vinegar
2 garlic cloves, minced
2 tsp cumin powder
2 tbsp fresh lemon juice (juice from 1 lemon or less)
1-1.5 teaspoon salt (to taste)
For garnish:
½ tsp smoked paprika
1 tbsp minced fresh parsley
Sprinkle olive oil
Equipment needed:
Food processor
Large spoon
Shallow plate
Measuring utensils
Large knife
Cutting board
Instructions: