Tantalize your taste buds with hummus: a Middle Eastern dip made of chickpeas, tahini, lemon, garlic, olive oil, and salt. It’s a healthy & flavorful global favorite as an appetizer, condiment, or spread. And it’s vegan! It can be served as an appetizer with pita bread, veggies, crackers, or as a condiment for sandwiches and salads. Its versatility, nutritious ingredients & unique taste have made it a staple in many cuisines and households.
What is in Hummus?
Hummus is a simple yet flavorful dip or spread that is made from a combination of staple ingredients:
- Chickpeas
- Tahini (sesame seed paste)
- Olive oil
- Lemon juice
- Garlic
- Salt
These six ingredients are blended together to create the signature texture and taste of hummus. The chickpeas provide a base for the dip and are high in protein and fiber, which makes hummus a nutritious option for those who are looking to increase their protein and fiber intake. The tahini adds a nutty flavor to the dip and is high in healthy fats, while the garlic, olive oil and lemon juice provide additional flavor and healthy fats.
Protein Content
Like some other plant protein sources, chickpeas are not a complete protein as they do not contain all nine essential amino acids. To get a complete protein from hummus, vegans can combine it with other plant-based foods that complement its amino acid profile. We would especially consider:
1. Whole grains: Whole grain rice, quinoa, bulgur, or wheat can be combined with chickpeas to make a complete protein.
2. Nuts and seeds: Adding nuts, such as almonds, or seeds, such as chia or pumpkin, to chickpeas can provide complementary amino acids.
It is important to note that while combining these foods can provide a complete protein, it is not necessary to eat them together at every single meal to meet protein requirements. A varied and balanced plant-based diet will provide enough protein over time.
Is Hummus Fattening?
Like many foods, moderation is key when it comes to enjoying hummus as part of a balanced diet. It is not inherently fattening, but it can be if consumed in excessive portions. One serving of hummus, which is typically two tablespoons, contains around 70-80 calories and is a good source of fiber and protein, making it a nutritious and filling option.
However, it is important to keep in mind that many commercial hummus products can be high in added oils, sugar, and salt, which can increase the calorie and fat content. When consuming hummus, it is best to opt for homemade or lower-fat varieties, and to pair it with vegetables or whole grain crackers for a well-balanced snack or meal.
Moreover, because hummus is very tasty and it can sometimes be hard to know when to stop eating it, it is important to be mindful of portion sizes and to not rely solely on hummus as a source of nutrients in your diet.
Top Recipes With This Vegan Ingredient
Experience the versatility & unique taste of this vegan Middle Eastern dish with a curated selection of ideas for the best hummus recipes:
- Pasta salad: Cook pasta according to package instructions. Toss with hummus, cherry tomatoes, cucumbers, Kalamata olives, and crumbled feta cheese.
- With an avocado toast: Toast whole grain bread, spread with hummus, and top with mashed avocado, diced tomatoes, and a sprinkle of chili flakes.
- With a veggie pita bread: Stuff a pita with sliced cucumber, bell peppers, sprouts, and carrots. Top with hummus and a drizzle of tahini.
- Stuff portobello mushrooms with it: Remove the stems from large portobello mushroom caps and stuff each with hummus. Bake until tender and serve as a vegetarian main dish.
- Grilled Eggplant Sandwiches: Grill slices of eggplant until they are tender, then sandwich them between two slices of whole grain bread with hummus, tahini, and fresh herbs.
This list is going to be extended in the next revision of this article, which is coming during the big update of Veggiepedia. Be sure to follow us on social networks so that you don’t miss out!
