Hummus is a traditional Middle Eastern dip made from cooked, mashed chickpeas (also known as garbanzo beans), olive oil, lemon juice, and tahini. A healthy and satisfying food, hummus is often served with pita bread or flatbread and makes a healthy snack or appetizer. You may have had this creamy spread when you ventured into a Mediterranean restaurant or made it yourself at home.
One reason to love hummus is that it’s nutrient dense and satisfying. You can use it as a substitute for other less nutrient-dense spreads and dips. Yet there are other creative ways to enjoy hummus. First, let’s look at what makes hummus a healthy snack and then how to enjoy its health benefits.
What’s in Hummus?
Manufacturers make hummus by combining chickpeas with lemon juice, olive oil, garlic, salt, and tahini (sesame paste) and blending it into a smooth paste. You can also make it at home using a high-speed blender or food processor.
Healthy fats
Hummus is made from chickpeas, a low-fat food. The fat in chickpeas is polyunsaturated and monounsaturated fats, the heart-healthy kind. Some versions of hummus also contain olive oil, a source of heart-healthy monounsaturated fat. A study found that adults who munched on hummus or chickpeas regularly had a smaller waist size and lower body mass index (BMI) than those who didn’t.
Protein
Chickpeas are an excellent source of lean protein, providing 12 grams of muscle-building protein per cup. Protein helps build muscle mass and aids muscle repair after physical activity and can help prevent weight gain by keeping you feeling full longer than other foods. Chickpeas are an excellent source of plant-based protein for vegans and vegetarians who avoid meat sources of protein.
Fiber
Hummus is an excellent source of fiber — one cup provides 15 grams, according to LiveScience.com. Fiber provides many health benefits including improved digestion and regularity, lower cholesterol levels and reduced risk of heart disease. It also helps keep your blood sugar levels stable so that you won’t experience spikes or crashes after eating that leaves you craving more
Now, let’s look at some creative ways to enjoy this nutrient-dense food.
Enjoy Hummus With Veggies
Need a way to boost your veggie intake? Hummus goes well with fresh veggies, such as carrots and celery sticks or even red pepper slices. Put the French onion dip back into the fridge and dip raw veggies into hummus instead. If you like a stronger flavor, add extra spices like garlic powder or cayenne pepper. Spices are rich in antioxidants, so you get added health benefits too.
Swap Hummus For Mayo In Your Favorite Recipes
Using hummus as a replacement for mayo in recipes is an easy way to add more flavor and protein. It makes a delicious spread on sandwiches and wraps, and you can try different flavors of hummus. For example, wake up a sandwich with garlic or red pepper hummus. Hummus is also great spread on toast or crackers.
The best foods are ones with simple ingredients. You can make homemade hummus with high-quality ingredients while store-bought hummus often contains additives like preservatives and artificial flavors. You can find a variety of recipes for making hummus at home online. If you have a blender or food processor, it’s easy to whip up a batch and store it in the fridge.
Top Your Omelet With Hummus
One of the best ways to enjoy the health benefits of hummus is to add it to your breakfast. This simple addition can provide you with a powerful source of protein, fiber, iron, folate, vitamin B6, zinc, and magnesium, —all in one bite. If you’re looking for an easy way to start your day off on the right foot (or plate), top your favorite egg dish with a dollop of savory hummus. It makes for a filling meal that will keep you energized for hours. The carbohydrates in hummus are slowly absorbed and won’t cause blood sugar spikes as a bagel or breakfast muffin will.
Replace Butter On Toast With Hummus
If you’re looking to add a little more flavor and substance to your toast, replace butter with hummus. This healthy swap will give your food an extra boost of flavor—and nutrients. It’s also lower in calories and contains only healthy polyunsaturated and monounsaturated fats. You may discover you enjoy the added flavor hummus adds to your toast.
Mix into meatballs and meatloaf to make them moist
Would you like to add flavor and moisture to meatballs or meatloaf? Hummus is an alternative to egg, as a binder to hold the other ingredients together. Plus, hummus adds protein and fiber while keeping the loaf of meatball deliciously moist. If you’re looking for an easy way to make your own healthy dishes without sacrificing taste, try using hummus as a binder in your recipes. You’ll add more flavor and nutrients.
Spoon Hummus Over Pizza
If you’re looking for a way to add nutrition and flavor to your favorite pizza, top it with hummus or use hummus as a base. Simply spread a thin layer of hummus on top of the dough before adding toppings. The hummus will melt into the crust and give it extra flavor. You can also use hummus instead of tomato sauce as a base sauce for pizza. Just spread it on pizza crust and then add your favorite toppings—the result is sure to be delicious!
Use Hummus In Place Of Spreadable Cheese
The next time you’re in the mood for a gooey, creamy cheese dip, swap hummus instead. Hummus is made from simple ingredients like chickpeas, tahini (a sesame seed paste), and olive oil and has more fiber than cream cheese. Hummus has a similar texture to cream cheese and it’s dairy-free, something to consider if you’re lactose intolerant or are allergic to dairy products.
Conclusion
Hummus is amazing on its own, but it also makes a delicious addition to many recipes. You can use hummus as a base for dips and spreads, or as an ingredient in sandwiches, wraps, and pizzas. It’s nutrient dense and satisfying.
If you buy prepared hummus from the supermarket, look for a version that’s low in sodium and contains as few additives as possible. Also, choose a version that uses extra-virgin olive oil. Some brands substitute soybean oil for olive oil and that’s a less healthy tradeoff. Enjoy the health benefits of hummus!
References:
- “Hummus: Nutrition Facts & Health Benefits | Live Science.” 19 Aug. 2016, https://www.livescience.com/55817-hummus-nutrition.html.
- “Is Hummus Healthy? Top 8 Benefits of Hummus.” 02 May. 2018, https://www.healthline.com/nutrition/is-hummus-healthy.
- “Hummus nutrition facts and analysis..” https://www.nutritionvalue.org/Hummus_554432_nutritional_value.html.
