Mutabal and hommus/hummus are two delicious dips that are popular in the Middle East. These dips are made from chickpeas, or garbanzo beans, and they can be served with pita bread or vegetables. Both of these recipes have high nutritional value because they contain good amounts of fiber, protein, B vitamins, folate, iron and calcium. They also have high fat content due to the oil used in them during preparation but this makes them very tasty as well!
Are Mutabal and Hommus the Same?
No. These two dips are very different from each other, even though they are both made with tahini, olive oil and lemon juice. Hommus/hummus is a dip made from cooked and mashed chickpeas, tahini (sesame paste), olive oil, lemon juice, salt and garlic (Read about Garlic Honey). However, mutabal is made from eggplant and tahini (sesame paste), olive oil and lemon juice. This dish is delicious enough to make you change your lifestyle for it.
More about Mutabal
Mutabal is a traditional Lebanese dish made of roasted eggplants, pomegranate molasses and olive oil. It has a sweet-sour taste that makes it perfect for dipping bread or as a spread on sandwiches.
The ingredients for this delicious dip are simple and easy to find at your local supermarket:
- Eggplants: Available in any shape or size – the small ones are called “egglets” here.
- Pomegranate molasses: If you cannot find this ingredient in your country, do not worry! Just swap it with balsamic vinegar.
- Olive oil: A little goes a long way so make sure not to drown your mutabal in oil; just use enough so everything sticks together nicely when mixing all the ingredients together.
- Lemon juice: As lemons have many uses in cooking and baking (such as flavoring cakes), I always like having some around at home.
Health Benefits of Mutabal
Mutabal is a protein-rich food. It contains high levels of iron, which is important for the development of your baby’s brain and nervous system. Iron also helps your body in the production of red blood cells that carry oxygen to all parts of your body:
- Vitamin A is essential for vision and immunity.
- Vitamin C is needed for growth and repair of tissues in your body such as collagen (found in skin), cartilage and bones, gums, tendons, ligaments and blood vessels.
- Vitamin K protects the health of bones by helping them stay strong throughout their lifetime; it also protects against vitamin D deficiency since this vitamin helps absorb calcium from food into our bloodstreams when we need it most (in adulthood). This is why this food is among heart healthy foods.
Mutabal Recipe
Ingredients:
- 3 large eggplants
- 1 cup tomato puree or crushed tomatoes
- 1 onion, thinly sliced
- 2 cloves garlic, chopped
- 5 tablespoons chopped mint leaves or 2 tablespoons dried mint flakes plus 1 tablespoon lemon juice
- 4 tablespoons olive oil
Recipe:
- Barbecue the eggplant on direct fire to give it a smoky flavor.
- You can likewise cook the eggplant in a stove. Cut the eggplants in lengthy pieces and put them on a baking sheet.
- Sprinkle with some olive oil and dish for 20-25 minutes at 180 Degrees C.
- The most awesome aspect of making it at home is that you do not need to purchase the costly tahini glue from the market.
- You can make it home and add it to the recipe or even skip it. In spite of the fact that I energetically prescribe adding it to the plunge as it gives an exceptionally hearty flavor to it.
What is Hommus?
Hommus/hummus is a Middle Eastern dip made from mashed chickpeas (garbanzo beans), sesame paste, olive oil and lemon juice. Its texture is thick and creamy with a smooth consistency. You can experiment with adding other ingredients like cumin powder or garlic to change the taste of hommus/hummus.
Hommus Recipe
Ingredients:
- 1 cup cooked chickpeas
- 2 tablespoons tahini (sesame seed paste)
- 1/2 teaspoon salt, or more to taste
- Juice of 1/2 lemon, or more to taste (or use 2 teaspoons vinegar)
- 3 tablespoons olive oil
Recipe:
Step 1
Splash and cook the chickpeas. Assuming utilizing dry chickpeas permit additional time for drenching (short-term) and cooking (2 hours).
Step 2
Take 1-cup dry chickpeas and spot it in an enormous bowl. Add a lot of water and splash for the time being (chickpeas will grow in the bowl).
Step 3
At the point when prepared, channel chickpeas and spot them in a medium-sized weighty cooking pot. Cover with water by around 2 inches. Heat to the point of boiling, then, at that point, decrease intensity and stew for 1 ½ to 2 hours. You ought to wind up with around 3 cups of cooked chickpeas.
Step 4
Cover the cooked chickpeas in steaming hot water and add 1 ½-teaspoon baking pop. Leave for a couple of moments. Take a small bunch of chickpeas and rub under running water to eliminate the skins. Dispose of skins. Allow the chickpeas to cool very prior to utilizing.
Step 5
Dry the chickpeas well, then add them to the bowl of a food processor that is fitted with a cutting edge. Run the processor until the chickpeas transform into a smooth powder-like glue.
Step 6
While the food processor is running, add 2 ice 3D shapes, tahini, salt, and lemon juice. Mix for around 4 minutes or somewhere in the vicinity. Check, and in the event that the consistency is too thick actually, run processor and gradually add a little high temp water. Mix until you arrive at wanted velvety consistency. Right now, you can cover and refrigerate the hummus for an hour or so prior to serving.
Step 7
Spread in a serving bowl and add a liberal sprinkle of good additional virgin olive oil. Add a couple of chickpeas to the center, in the event that you like. Sprinkle sumac on top.
Appreciate with warm sandwich bread wedges, your number one veggies, and some warm pita bread.
The two dips are often confused, but they have subtle differences. The main difference is that Mutabal is made from aborigine and has a more sour taste than Hommus/hummus. We also recommen you to read about Nurungji recipe. If you have any question please feel free to drop them in the comment section.
