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How Healthy is Hummus?

by | Last updated: 29 de March de 2024 | Published: 22 de February de 2022

A collage of four tantalizing hummus variations: avocado, beet, beet toast, and red pepper. Each image showcases a colorful and flavorful twist on the classic hummus recipe.

Hummus provides a wide variety of vitamins and minerals and can be part of a healthy diet. It hosts plenty of nutrients such as filling fiber, healthy fats, potassium, and a high amount of protein. It is also a great plant-based source of leguminous protein; however, legumes are not complete proteins on their own. When combined with other foods like whole grains, many plant-based proteins become complete, making them a nutritious option for a vegan diet.

The main hummus ingredients in hummus are blended chickpeas, olive oil, raw garlic, lemon juice, salt, and tahini. (Tahini is a paste made from sesame seeds). Spices can also be added to this nourishing creamy dip. All of these ingredients are extremely nutritious.

Additionally, you can reduce the oil in hummus by substituting it for vegetable milk. The fat in hummus is a combination of polyunsaturated and monounsaturated fats. Most of this fat comes from the tahini or the sesame paste. Both of these fats provide heart-healthy benefits.

Ideally, if you want to reduce the salt in your hummus, choose chickpeas that are not in a jar or can.  Look out for chickpeas that you previously cooked yourself. By doing so you can control the amount of sodium that goes into them. Hummus can be the perfect savory snack!

Homemade Hummus recipe is an ancient recipe from the Middle East. It’s made up of chickpeas that can also be called garbanzo beans,  tahini a paste, a thick creamy paste made from sesame seeds. Although hummus is widely available in supermarkets, it’s straightforward to make at home. It is typically eaten with flatbread or pita and it is a popular dip for salad vegetables. Not only is hummus delicious, but it is also versatile.

In Western countries, hummus is eaten in many forms and flavors. Additionally,  this allows you to experiment with variety. New on the scene, and becoming very popular, is dessert hummus, made from chickpeas blended with sweet ingredients like sweeteners and cocoa.

Original hummus can be enjoyed in various ways. Try experimenting with different flavors. Additionally, create creamy dips to accompany a variety of salad vegetables, crackers, and bread. Spread it on toasted bread or atop baked potatoes, drizzle it onto a sandwich or wrap, or mash it with potatoes. Finally, combine it with legumes or mix it into cooked pasta. It can even be added to cake mixtures to help keep the cakes moist.

The key to achieving the smoothest, most luxurious hummus often lies in the order in which you add the ingredients to your food processor. Begin by adding tahini and lemon juice to the food processor, then turn it on and process for a minute or two until a creamy paste forms. Next, add the chickpeas, followed by the remaining ingredients, and finally, add the water gradually until you reach the desired texture. This method ensures optimal blending and flavor integration, resulting in a perfect hummus every time.

Here you will find more Health Benefits of Chickpeas:

Can hummus be frozen?

Yes, hummus can be frozen for future use.

Is hummus keto-friendly?

Hummus is generally not considered keto-friendly due to its higher carbohydrate content from chickpeas.

What hummus goes well with it?

Hummus pairs well with a variety of foods such as raw vegetables, pita bread, crackers, or as a spread in sandwiches and wraps.

Can children eat hummus?

Yes, hummus is generally safe for children to eat and can be a nutritious addition to their diet, jus`t don`t go over the top with the raw garlic.



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