2 tbsp (32 g) of hummus contains around 80 calories, making it a popular and healthy snack option. Hummus, a traditional Middle Eastern dish, is made by blending chickpeas, tahini, olive oil, lemon juice, and garlic. Its unique taste and versatility make it a perfect addition to any diet.
Apart from being delicious, hummus is also packed with essential nutrients like protein, fiber, healthy fats, and vitamins. In this article, we will explore the nutritional benefits of hummus and how it can improve your overall health.
Whether you're a healthy eater looking for a nutritious snack or someone who loves to experiment with different foods, hummus is an excellent option. Keep reading to discover the many benefits of this popular dip!
Two tablespoons of hummus contain approximately 80 calories, 6 grams of fat, 4 grams of protein, and 2 grams of fiber. It's also a great source of vitamins and minerals like iron, calcium, phosphorus, and magnesium. The chickpeas used in making hummus are especially beneficial for vegetarians and vegans as they offer a significant amount of protein. Additionally, tahini, an ingredient in hummus, is rich in heart-healthy monounsaturated fats. Overall, hummus is a highly nutritious and delicious food that offers various health benefits. Incorporating it into your diet can help you maintain a healthy weight, promote good digestion, and reduce the risk of chronic diseases.
Top Health Benefits of Eating Hummus in Moderation
Hummus offers many health benefits, and here are some of the most significant ones: - Helps in maintaining a healthy weight due to its high protein content
- Boosts digestion as it's an excellent source of fiber
- Reduces the risk of heart disease, diabetes, and stroke due to its healthy fat and nutrient content
- Enhances bone health and reduces the risk of osteoporosis due to its calcium and phosphorus content
- Boosts energy levels due to its high iron content So, if you're looking for a nutritious snack that tastes great and gives you plenty of health benefits, hummus is an excellent choice.
Hummus as a Vegan-Friendly Protein Source
For vegans and vegetarians, protein can be a tricky nutrient to add to their diet. Fortunately, hummus is an excellent source of plant-based protein that makes it an excellent addition to any vegan or vegetarian meal. Two tablespoons of hummus contain around 4 grams of protein, which is equivalent to that of half an egg. Additionally, hummus contains all the essential amino acids that our bodies need to function correctly. So, if you're looking to add more protein to your vegan or vegetarian diet, hummus is an easy and delicious way to do it.
How to Make 2 tbsp Hummus at Home
Making hummus at home is straightforward and requires only a few ingredients. Here's how you can make 2 tbsp of hummus at home: Ingredients: - 1/4 cup of chickpeas
- 1 tablespoon of tahini
- 1/2 tablespoon of olive oil
- 1/2 tablespoon of lemon juice
- 1/2 garlic clove
- Salt to taste
Hummus as a Snack and Appetizer
Apart from being an excellent source of nutrition, hummus is also a tasty and versatile snack that you can enjoy any time of the day. You can spread it on whole-grain toast, use it as a dip for raw vegetables and crackers, or add it as a filling to sandwiches and wraps. Hummus is also a popular appetizer that you can serve at parties or gatherings. So, if you're looking for a healthy and delicious snack, hummus is an excellent option.
Interesting Hummus Variations to Try
Although traditional hummus is a popular dip, you can experiment with different flavors and create your own variations. Here are some interesting hummus variations to try: - Roasted red pepper hummus
- Spicy hummus with jalapenos and cayenne pepper
- Beetroot hummus
- Herb and garlic hummus
- Avocado hummus You can create these variations by adding different ingredients to the basic hummus recipe, such as roasted peppers, beets, avocado, or herbs. So, get creative and try something new with your hummus!
Combining Hummus with Other Foods for a Balanced Meal
Hummus is an excellent addition to any meal as it's packed with essential nutrients and delicious flavor. Here are some ideas on how you can combine hummus with other foods for a balanced meal: - Spread hummus on a whole-grain toast and top it with sliced avocado and tomato for a healthy breakfast.
- Use hummus as a dip for raw veggies like cucumber, carrot, and celery as an afternoon snack.
- Add hummus to the wrap or sandwich for a protein-rich lunch.
- Use hummus as a dressing for your salad or roasted veggies for a nutrient-packed dinner. By combining hummus with other foods, you can create a balanced and nutritious meal that tastes great and satisfies your hunger.
Storing and Preserving Hummus Properly
To preserve the freshness and quality of hummus, it's essential to store it properly. Here are some tips on how to store and preserve hummus: - Store homemade or store-bought hummus in an airtight container in the refrigerator.
- Use within 7-10 days.
- Mix the hummus well before serving to ensure a smooth texture.
- Avoid adding water or olive oil to the hummus as it can spoil the texture and flavor. By following these tips, you can ensure that your hummus stays fresh and delicious for a more extended period.
Hummus for Weight Loss and Management
Hummus is a nutrient-dense food that can aid in weight loss and management. Its high fiber and protein content keeps you feeling full and satisfied for longer periods, reducing the need to snack on unhealthy foods. Additionally, hummus is low in calories but still provides a lot of essential nutrients, making it an excellent snack or meal option for those looking to lose weight. So, if you're looking for a healthy and satisfying snack that helps you manage your weight, hummus is an excellent choice.
Risks and Precautions of Consuming Hummus
While hummus is a healthy and nutritious food, there are some precautions you should take before consuming it. For people with sesame seed or chickpea allergies, hummus can be potentially harmful. Also, people with digestive problems like IBS or IBD should consume hummus in moderation as it can exacerbate the symptoms. So, if you have any underlying health conditions, consult your doctor before adding hummus to your diet.
Frequently Asked Questions About Hummus
1. What is hummus?
Hummus is a dip or spread made from chickpeas, tahini (sesame seed paste), olive oil, lemon juice, garlic, and salt. It is a popular Middle Eastern and Mediterranean dish that has gained popularity worldwide.
2. Is hummus healthy?
Yes, hummus is generally considered a healthy food. It is a good source of protein, fiber, and healthy fats. However, the nutritional content of hummus can vary depending on the brand and ingredients used.
3. Can hummus be eaten as a meal?
Hummus can be eaten as a snack or as part of a meal. It can be paired with vegetables, pita bread, crackers, or used as a spread on sandwiches or wraps.
4. How long does hummus last in the fridge?
Homemade hummus can last in the refrigerator for up to a week when stored in an airtight container. Store-bought hummus usually has a longer shelf life and can last up to two weeks in the refrigerator after opening.
5. Is hummus gluten-free?
Most versions of hummus are gluten-free as they are made with chickpeas and tahini, which are naturally gluten-free. However, some brands may add wheat products or other gluten-containing ingredients, so it's important to check the label if you have a gluten intolerance or allergy.