Hummus, the Healthy Snack

by Wendy on December 15, 2015

Chickpeas, the main ingredient found in hummus, are rich in fiber and protein. They are also full of vitamins and minerals. Check out the many health benefits of eating hummus and three ways to make it at home!

Healthy HummusBenefits of eating hummus

  • Helps to lower your cholesterol.
  • High in antioxidants.
  • A great source of fiber containing more than 10 g of fiber in just 1 serving.
  • Gluten free, nut free and dairy free for those who have allergies, make sure to check ingredients if you purchase store bought hummus.
  • Eating legumes regularly can promote weight loss. Rich in fiber, chickpeas create a feeling of fullness.
  • People who eat legumes are less likely to develop diabetes.
  • Hummus contains Omega 3 fatty acids which are great for improving intelligence and maintaining a healthy heart.
  • The amino acids found in hummus can also help you get a good night sleep and uplift your mood.

10 ways to add hummus to your diet

  1. Spread on sandwiches and wraps instead of mayonnaise. You’ll get more flavor with less fat.
  2. Use hummus as a tasty dressing. Blend some hummus with broth or water until you get a desired consistency to make a dressing for cold pasta salads.
  3. Hummus is a great dip for raw veggies. Try dipping sugar snap peas, sliced cucumber or zucchini, grape or cherry tomatoes, and broccoli or cauliflower florets.
  4. Mix hummus and salsa for a spicy dip.
  5. Use hummus as a spread for veggie, turkey, or beef burgers in place of traditional condiments like mayonnaise, ketchup, barbecue sauce, or mustard.
  6. Make bruschetta with hummus. Top a sliced toasted baguette with some hummus before adding a dollop of the tomato bruschetta topping.
  7. Hummus is easier to make than you may think. Just combine all of the ingredients in a food processor and pulse for a minute. It keeps in the refrigerator for several days. Try the recipes listed below!
  8. Hummus works well as an appetizer served with whole grain crackers and crisps.
  9. Spread hummus instead of cream cheese. Try hummus on your whole grain bagel instead of cream cheese.
  10. Served with fresh or toasted pita bread, hummus makes for a great snack or appetizer.

 

Below are three different hummus recipes to satisfy anyone’s taste buds!

 

Homemade Hummus Recipe #1

Ingredients:

1 16 oz. can of chickpeas or garbanzo beans

1/4 cup liquid from can of chickpeas

3-5 tablespoons lemon juice (depending on taste)

1 1/2 tablespoons tahini

2 cloves garlic, crushed

1/2 teaspoon salt

2 tablespoons olive oil

Directions:

Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth. Place in serving bowl, and create a shallow well in the center of the hummus. Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).

Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate.

Hummus can be refrigerated for up to 3-5 days and can be kept in the freezer for up to one month. Add a little olive oil if it appears to be too dry.

 

Homemade Hummus Recipe #2

Ingredients:

4 garlic cloves

2 cups canned chickpeas, drained, liquid reserved

1 1/2 teaspoons kosher salt

1/3 cup tahini (sesame paste)

6 tablespoons freshly squeezed lemon juice (2 lemons)

2 tablespoons water or liquid from the chickpeas

8 dashes hot sauce

Directions:

Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it’s minced. Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed. Taste, for seasoning, and serve chilled or at room temperature.

 

Homemade Hummus Recipe #3

Ingredients:

1 (15-ounce) can chickpeas (roughly 2 cups drained, cooked chickpeas)

3 tablespoons extra-virgin olive oil

3 tablespoons tahini

1 1/2 tablespoons lemon juice (from 1/2 lemon), plus more to taste

1 small clove of garlic, roughly chopped

1 teaspoon salt

1/2 teaspoon finely ground black pepper

Directions:

Drain the chickpeas into a strainer and rinse under cool running water. If time and patience allows, pinch the skins from each of the chickpeas; this will make your hummus smoother. Combine the chickpeas, olive oil, tahini, lemon juice, garlic, salt, and pepper in the bowl of the food processor or blender. Process the hummus continuously until it becomes very smooth, 1 to 2 minutes. Scrape down the sides of the bowl as needed to integrate any large chunks. Taste and adjust seasonings: Taste and add more of any of the ingredients to taste. If your hummus is stiffer than you’d like, add more lemon juice or olive oil to thin it out and make the hummus creamier.

Wendy

Wendy

Health Contributor at Creative Bioscience
My name is Wendy and I'm one of the main contributors to our blog. I'm a retired elementary school teacher who's found a new passion for all things relating to health and wellness. If you feel like your body is not in the place it should be, join the club! We're here to help get you where you want to be in a long term way, and avoiding any extreme diets in the process. We believe in natural sustainable methods to reach a state of homeostasis. We want to get our body, spirit, and soul into prime shape and really start loving ourselves! Wendy's favorite product is Raspberry Ketone 1234
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