Hummus is a Middle Eastern dip traditionally made from mixed chickpeas (or garbanzo beans), tahini (sesame paste), oil, and salt. If you’ve never tried hummus, you’re in for a treat. Homemade hummus is even better! Even if you don’t like the taste of traditional hummus, there are so many additions that you can try mixing the flavors and get a hummus that is perfect for your taste buds.
Hummus good for you?
Hummus can be a smart addition to any healthy diet. It is not only a good source of protein and fiber, but also United States Department of Agriculture (USDA) comments, hummus is vegetarian and vegan friendly. It’s also an easy way to add more legumes to your day, especially for those who don’t like the texture of beans. Plus, hummus is versatile: the dip can be paired with fresh vegetable sticks or used in place of salad dressing for a relatively low-calorie, balanced snack or meal that’s packed with nutrients.
But like any food, it’s possible to overdo it with hummus. Keep in mind that hummus contains oil, so the calories can add up. Portion control is key. Apart from that, if you currently eat few plant foods, you may be on a low-fiber diet. Since hummus is high in fiber, eat it slowly and drink plenty of water. Increasing fiber intake too quickly can upset your stomach, according to the Cleveland Clinicbut the above steps can help relieve tummy troubles.
The benefits of homemade hummus
One way to reap the health benefits of hummus while cutting costs is to make your own dipping sauce at home! That is easier than you can imagine. You can also look forward to fresher flavors and no preservatives – win, win, win!
The best hummus recipe
Here’s a basic hummus recipe that’s as easy to prepare as it is delicious. You can use this as a base for any hummus flavor you like. Find ways below to tailor this recipe to your exact preference to keep your hummus game fresh all year round!
Serves 8 (¼ cup per serving)
- 2 lemons, squeezed
- 2 cloves of garlic
- 1 can chickpeas, drained and rinsed
- ½ tsp baking powder
- ⅓ cup tahini
- ½ tsp kosher salt
- ½ tsp ground cumin
- 2 tbsp olive oil
- Place lemon juice and garlic in a food processor or blender and process until well blended. Leave in the processor and prepare the other ingredients.
- Pour the chickpeas into a small saucepan and sprinkle with baking soda. Cover the chickpeas with enough water to cover about 5 cm. Place the pan on high heat and bring to a boil. Continue to cook, reducing the heat for 20 minutes if necessary. Remove from heat, drain chickpeas and rinse thoroughly under cold water. Add chickpeas to the food processor.
- Add the remaining ingredients to the food processor and blend on high until the mixture is completely smooth. Serve immediately or store in an airtight container in the refrigerator until serving.
Nutrition per serving: 137 calories, 10 g total fat (1.3 g saturated fat), 4 g protein, 11 g carbs, 2.6 g fiber, 1.6 g sugar (0 g added sugar), 220 mg sodium
8 flavors of hummus you can hack at home
1. Roasted Garlic Hummus
Roasting garlic softens and deepens the flavor. If you like garlic, cut ¼ inch off the top of a garlic bulb and drizzle olive oil over it. Roast in a 375 degree F oven for about 45 minutes until the cloves are soft and lightly browned. Instead of the garlic in the original recipe, mix in the whole head of roasted garlic.
2. Roasted Red Pepper Hummus
Do you love roasted red peppers? This idea is for you! Here they go perfectly with hummus, and all you have to do is drain them and mix them into the recipe mentioned above. To make the perfect roasted red bell pepper hummus, stir in ¾ cup roasted red bell pepper.
3. Avocado Hummus
By adding avocado to hummus, your dip is packed with heart-healthy monounsaturated fat. According to the American Heart Association, this type of fat can help lower bad cholesterol levels and, as a result, reduce the risk of heart disease and stroke. Plus, it’s as simple as mixing two ripe avocados into your hummus recipe.
4. Pumpkin Hummus
Pumpkin is packed with antioxidants and is a particularly rich source of vitamin A, according to the USDA† Just stir in 1 cup of pumpkin puree or roasted pumpkin and you’ve got a vitamin-packed snack you can be proud of.
5. Sundried Tomato and Basil Hummus
Looking for a hummus with all the flavors of summer? Search no further! To blend, add ⅓ cup sun-dried tomatoes and 2 tablespoons (tbsp) fresh basil to your hummus.
6. Spinach Artichoke Hummus
You’ll get all the delicious taste of spinach-artichoke dip in this easy-to-prepare hummus. After mixing the hummus ingredients, stir in ⅓ cup canned, drained, and chopped artichoke hearts and 8 ounces frozen spinach that has been well drained and drained. Not only will it taste great, but you’ll also get the health benefits of spinach, including its fiber and iron content, according to the USDA†
7. Anything Bagel Hummus
All the taste of a bagel without any processed carbohydrates. The best part is that you don’t even have to make everything with bagel seasoning if you don’t want to because you can buy it pre-prepared! Simply stir in 1 teaspoon of all things bagel seasoning and garnish the top of your hummus with an extra topping for an easy way to create your favorite flavors at home.
8. Hummus without Tahini
Tahini is delicious, but not for everyone. It’s also the most expensive ingredient in homemade hummus, so you may choose to skip it or find you don’t have one on hand when you start making a recipe. In addition, sesame is the ninth most common food allergen, according to FARE (Food Allergy Research and Education)† Instead of tahini in the recipe above, simply mix 2 to 4 tablespoons of ice cold water, depending on the consistency you want. The resulting hummus is still packed with flavor and nutrition, but is free from all major food allergens.