Hummus is a creamy spread made of chickpeas, tahini, olive oil, lemon juice, and garlic. It is a popular Mediterranean dish that has gained worldwide recognition for its delicious taste and various health benefits. With just 90 calories per 3 tbsp (50 g) serving, hummus is a great snack option for those who are looking for a low-calorie and nutritious snack.

Apart from being low in calories, hummus is a good source of vitamins, minerals, protein, and fiber. For instance, a 3 tbsp serving of hummus will provide you with 2 grams of protein, 2 grams of fiber, as well as a significant percentage of your daily needs of vitamins and minerals such as vitamin C, folate, and iron.

In this article, we will discuss some of the benefits of eating hummus, share some tips on how to prepare hummus at home, provide some variety of hummus recipes to try, discuss hummus as a healthy dip, and suggest some pairing options for hummus. We will also explore why hummus is an excellent vegan and gluten-free option and explain the importance of portion control when consuming this snack. Lastly, we will suggest some alternatives to traditional hummus ingredients, just in case you want to switch up your hummus game.

What is Hummus and its Nutritional Content

Hummus is a dip or spread that originated in the Middle East and is made with cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, and garlic. It is a nutrient-dense food and an excellent source of protein, fiber, and healthy fats. Hummus is also relatively low in saturated fat and contains no cholesterol, which makes it a heart-healthy snack option. A 3 tbsp (50 g) serving of hummus provides 90 calories, 5 grams of fat, 2 grams of protein, 2 grams of fiber, and several essential vitamins and minerals like vitamin C, folate, iron, and potassium.

What are the Benefits of Eating Hummus

There are several benefits of eating hummus. Firstly, it is an excellent source of plant-based protein, making it an ideal snack for vegetarians and vegans. Secondly, it is high in fiber, which plays a vital role in promoting gut health, reducing cholesterol levels, and regulating blood sugar levels. Thirdly, hummus is rich in healthy fats that help reduce inflammation in the body, boost brain health, and promote heart health. Finally, hummus is a low-glycemic food, which means it has a minimal impact on blood sugar levels, making it a perfect snack option for people with diabetes.

How to Prepare Hummus at Home

Preparing hummus at home is relatively easy, and it requires only a few ingredients. To make your hummus, you will need canned chickpeas, tahini, lemon juice, olive oil, garlic, salt, and water. Simply blend all the ingredients together in a food processor or blender until smooth and creamy. Adjust seasoning to taste and add more water if you prefer a thinner consistency. That's it!

Variety of Hummus Recipes to Try

Hummus is versatile and can be served in different ways. You can add different flavors or toppings to your hummus to create a unique taste. Some popular variations include roasted red pepper hummus, olive hummus, and sun-dried tomato hummus. You can also add your favorite herbs and spices to your hummus to customize it to your liking. Here's a recipe for a simple and delicious basic hummus that you can spice up with your favorite flavors: Ingredients: 1 can of chickpeas, 1/4 cup tahini, 1/4 cup lemon juice, 3 cloves garlic, 2 tbsp olive oil, 1/2 tsp salt, 1/4 cup water.
Instructions: Drain and rinse chickpeas. Add all ingredients to a food processor or blender and blend until smooth. Adjust seasoning to taste and add more water if you prefer a thinner consistency. Serve with pita bread, veggies, or crackers.

Hummus as a Healthy Dip

Hummus is an excellent dip option for people who want to eat healthily. It is packed with fiber, protein, and healthy fats that will help you feel full and satisfied. You can dip your veggies, crackers, or pita bread into hummus to add a boost of nutrition and flavor.

Pairing Hummus with Different Foods

Hummus pairs well with a variety of foods. You can spread hummus on your toast or use it as a sandwich filling. You can also add it to your salads or use it as a dip for your veggies or fruit. Here are some delicious hummus pairings you can try: With veggies: cucumber, bell pepper, carrots, celery, cherry tomatoes, broccoli, cauliflower.
With fruit: apple, pear, grapes, berries.
With crackers: whole-grain crackers, rice cakes, pita chips, pretzels.

Hummus as a Vegan and Gluten-Free Option

Hummus is an excellent vegan and gluten-free snack option. It is made with all plant-based ingredients and contains no gluten. However, if you have celiac disease, make sure to check the label of the tahini you are using, as some brands may contain gluten.

Hummus as a Source of Protein and Fiber

Hummus is a good source of protein and fiber, which are essential nutrients for our bodies. Protein helps build and repair tissues, while fiber promotes healthy digestion and reduces the risk of chronic diseases. Including hummus in your diet can help you meet your daily needs of these essential nutrients.

The Importance of Portion Control with Hummus

Although hummus is a healthy snack option, it is essential to practice portion control when consuming it. A 3 tbsp (50 g) serving of hummus contains 90 calories, which may not seem like much, but it can add up quickly if you overdo it. To avoid eating too much hummus, use a measuring spoon to portion out your serving and pair it with some cut-up veggies or whole-grain crackers.

Alternatives to Traditional Hummus Ingredients

If you want to switch up your hummus game, you can experiment with different ingredients. For instance, you can use black beans instead of chickpeas to make bean hummus, or you can substitute roasted pumpkin for tahini to create a unique taste. You can also add different herbs, spices, or nuts to your hummus to create exciting flavors. The possibilities are endless!