2 oz (57 g) Hummus contains around 112 calories, making it a healthy snack option. Hummus is a middle-eastern dip made from mashed chickpeas, tahini, olive oil, lemon juice, garlic, and salt. It is a popular dip that is enjoyed all around the world with various types of savory or sweet foods.

Apart from being a delicious snack, hummus is packed with nutrition. Chickpeas in hummus are an excellent source of plant-based protein and fiber while tahini is rich in healthy fats. All these elements together make it a well-balanced food option.

In this article, we'll explore the history, nutritional value, health benefits of hummus, ways to enjoy it, making it at home, buying tips, and useful information about best brands of hummus. So, keep reading!

What is hummus?

Hummus is a healthy and delicious dip made from mashed chickpeas blended with tahini, olive oil, lemon juice, garlic, and salt. It is typically served with pita bread, crackers, vegetables, or as a spread for sandwiches or wraps. It is a staple food in Mediterranean cuisine and has gained popularity around the world in recent years. Hummus is gluten-free, vegan, and a healthy snack option. You can find various flavored variants of hummus as well, for example, roasted red pepper, jalapeno, sun-dried tomato, or black olive hummus.

The history of hummus

Hummus has a long history, dating back to ancient Egypt, where chickpeas were a primary source of protein. The Arabian Peninsula, Israel, and other countries in the Middle East and North Africa also have a long history of hummus consumption. Hummus was traditionally prepared by pounding chickpeas with tahini, garlic, lemon juice, and salt using a mortar and pestle. Today, there are many variations of hummus that include ingredients such as roasted peppers or pine nuts. Hummus made its way to the United States in the 1960s and has been gaining popularity ever since. It is now a common household dip in many countries around the world.

The nutritional value of hummus

Hummus is a nutrient-dense food that is rich in protein, fiber, and healthy fats. The primary ingredient, chickpeas, are an excellent source of plant-based protein and are packed with vitamins and minerals. Tahini, another ingredient in hummus, is also rich in healthy fats and high in protein. Olive oil, which is used in hummus, is a healthy source of monounsaturated fats and is linked to a reduced risk of heart disease. Overall, hummus is a well-balanced food option that can fit into a healthy and balanced diet.

Health benefits of hummus

Hummus is not just a delicious snack but also has several health benefits. It is low in saturated fats and high in heart-healthy monounsaturated fats. Chickpeas contain fiber, which aids in digestion and slows the absorption of carbohydrates, helping to regulate blood sugar levels. Hummus is also rich in vitamins and minerals, including iron, magnesium, and vitamin B6, which are all required for healthy brain function and overall well-being.

Ways to enjoy hummus

Hummus is a versatile dip that can be enjoyed in various ways. It can be used as a dip for vegetables, crackers, bread, or pretzels. It can be used as a spread on sandwiches, wraps, or served as a side dish with falafel, shawarma, or grilled chicken. Apart from these, various creative recipes can also be made using hummus, such as pasta sauce or salad dressing. The possibilities are endless!

How to make hummus at home

Making hummus at home is easy and requires minimal effort. You can customize it based on your taste and preference, and control the quality and quantity of ingredients used. To make hummus, blend chickpeas, tahini, garlic, lemon, and salt in a food processor until smooth. Add olive oil and water to achieve the desired consistency. You can also experiment with different flavors and add-ons, such as roasted red peppers, jalapenos, or olives.

Best brands of hummus

There are various brands of hummus available in the market, some of which are more popular than others. Some of the best brands of hummus include Sabra, Tribe, and Cedar's, which are widely available in most grocery stores. You can also find local or regional brands that produce high-quality hummus, so do your research and try different brands to find the one you like the most.

Hummus versus other dips

Compared to other dips, hummus is a healthier option. It is low in calories, cholesterol-free, and has a lower glycemic index than many other dips because of its fiber content. In contrast, other dips like ranch, onion dip, or queso contain high levels of saturated fats, sodium, and calories, making them not suitable for daily consumption. So, when it comes to dips, hummus is a healthier and more balanced option.

Tips for buying hummus

When buying hummus, it is essential to look for a few things. First, check the ingredient list to ensure that it does not contain any additives or preservatives. Look for hummus that contains high-quality ingredients such as pure tahini, extra-virgin olive oil, and fresh lemon juice. Lastly, opt for fresh hummus that has been refrigerated, as it is usually more flavorful and has a creamier texture compared to the shelf-stable version.

How much hummus should you eat?

While hummus is a healthy and nutritious snack, it is essential to watch your portion sizes. Two ounces or around 57 grams of hummus contains 112 calories, so it should be consumed in moderation. A typical serving size of hummus is around two tablespoons or 28 grams, which contains around 50 calories. As with any food, moderation is key, and it is always best to consult a healthcare professional to determine your optimal serving size.