Is Hummus Good for You?
Hummus can be a smart addition to any healthy diet. As well as being a good source of protein and fiber, as the U.S. Department of Agriculture (USDA) notes, hummus is vegetarian- and vegan-friendly. It is also an easy way to add more legumes to your day, especially for those who don’t love the texture of beans on their own. Plus, hummus is versatile: The dip can be paired with fresh veggie sticks or used in place of salad dressing for a relatively low-calorie and well-balanced snack or meal that’s packed with nutrients. But like any food, it is possible to overdo it with hummus. Keep in mind that hummus contains oil, so the calories can add up. Portion control is key. Separately, if you currently eat few plant-based foods, you may have a low-fiber diet. Because hummus is high in fiber, be sure to eat it slowly and drink plenty of water. Increasing fiber intake too quickly can upset your stomach, per the Cleveland Clinic, but the aforementioned steps can help alleviate tummy trouble.
The Benefits of Homemade Hummus
One way to reap the health perks of hummus while cutting back on costs is by making your own dip at home! Doing so easier than you could 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 simple to prepare as it is delicious. You can use this as the base for whatever hummus flavor you prefer. Find ways to alter this recipe to your exact preference below to keep your hummus game fresh all year round! Serves 8 (¼ cup per serving)
Ingredients
2 lemons, juiced2 cloves garlic1 can chickpeas, drained and rinsed½ tsp baking soda⅓ cup tahini½ tsp kosher salt½ tsp ground cumin2 tbsp olive oil
Directions
Nutrition per serving: 137 calories, 10g total fat (1.3g saturated fat), 4g protein, 11g carbohydrates, 2.6g fiber, 1.6g sugar (0g added sugar), 220mg sodium
8 Flavors of Hummus You Can Hack at Home
1. Roasted Garlic Hummus
Roasting garlic mellows and deepens its flavor. If you love garlic, slice ¼ inch off of the top of a head of garlic 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. In place of the garlic in the original recipe, mix in the entire head of roasted garlic.
2. Roasted Red Pepper Hummus
Love roasted red peppers? This idea is for you! Here, they pair perfectly with hummus, and all you have to do is drain them and blend them into the recipe listed above. To make the perfect roasted red pepper hummus, stir in ¾ cup of roasted red peppers.
3. Avocado Hummus
Adding avocado to hummus makes your dip chock-full of heart-healthy monounsaturated fat. According to the American Heart Association, this type of fat can help to lower bad cholesterol levels and decrease the risk of heart disease and stroke as a result. Plus, it’s as simple as blending two ripe avocados into your hummus recipe.
4. Pumpkin Hummus
Pumpkin is packed with antioxidants and is an especially rich source of vitamin A, according to the USDA. Simply stir in 1 cup of pumpkin puree or roasted pumpkin and you’ll have a vitamin-packed snack you can be proud of.
5. Sun-Dried Tomato and Basil Hummus
Looking for a hummus that has all of the flavors of summer? Look no further! Before blending, add ⅓ cup of sun-dried tomatoes and 2 tablespoons (tbsp) of fresh basil to your hummus.
6. Spinach Artichoke Hummus
You’ll get all of the delicious flavor of spinach artichoke dip in this easy-to-prepare hummus. After you blend the hummus ingredients together, stir in ⅓ cup of canned, drained, and chopped artichoke hearts and 8 ounces of frozen spinach that’s been well drained and rung out. Not only will it taste amazing, but you’ll also get the health benefits of spinach, including its fiber and iron content, per the USDA.
7. Everything Bagel Hummus
All of the flavor of an everything bagel without any of the processed carbs. The best part is that you don’t even have to make the everything bagel seasoning if you don’t want to because you can buy it already prepared! Simply stir in 1 ½ teaspoons of everything bagel seasoning and then garnish the top of your hummus with an extra sprinkle for a simple way to create your favorite flavors right at home.
8. Hummus Without Tahini
Tahini is delicious, but it’s not for everyone. It’s also the most expensive ingredient in homemade hummus, so you may choose to skip it or find that you don’t have any on hand when you go to whip up a recipe. Additionally, sesame is the ninth most common food allergen, according to FARE (Food Allergy Research and Education). In place of tahini in the recipe above, simply blend in 2 to 4 tbsp ice-cold water depending on your desired consistency. The resulting hummus will still be packed with flavor and nutrition, but will be free from all of the major food allergens.
