Hummus: Friend Or Foe Of Plant-Based Diets?

Hummus is a delicious, nutritious food that is suitable for plant-based diets. It is made from chickpeas, tahini (ground sesame seeds), olive oil, lemon juice, and garlic, and is packed with vitamins, minerals, protein, and fibre. Hummus is a great source of plant-based protein, which is crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function. It also contains healthy fats and is naturally gluten-free, making it a valuable addition to a balanced diet.

Hummus is a great source of protein, vitamins and minerals

Hummus is typically made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice, and garlic. This blend of ingredients creates a food that is packed with nutrients. Hummus contains a wide variety of vitamins and minerals, including manganese, copper, folate, and iron. It is also a source of plant-based protein, with around 2 grams in a 2-tablespoon (30-gram) serving.

The chickpeas in hummus are a great source of dietary fibre, which can improve digestive health. Fibre helps to soften and add bulk to stools, making them easier to pass. It also helps to feed the healthy bacteria in the gut, promoting the growth of beneficial bacteria.

In addition to its high fibre content, hummus also contains healthy fats from olive oil and tahini. These fats play a vital role in maintaining brain health, reducing inflammation, and supporting heart health. Hummus is also naturally gluten-free and can be easily incorporated into various diets.

Hummus is a versatile food that can be used as a dip, spread, or condiment. It can be paired with fresh vegetables, whole-grain pita, or crackers for a nutritious snack or meal. Adding hummus to your diet can be a great way to boost your nutrient intake and support your overall health.

It's a versatile food that can be used in many dishes

Hummus is a versatile food that can be used in many dishes. It can be used as a dip for fresh vegetables like carrots, cucumbers, and bell peppers, making for a healthy and satisfying snack. But it need not be limited to being a dip—it can be used as a spread on a sandwich or a base for roasted vegetables and protein. It can also be used as an ingredient in salad dressing, or as a dollop on top of greens. Hummus can even be used as a pasta sauce, tossed with rigatoni al dente and sautéed mushrooms.

Hummus is a traditional part of a Mediterranean diet and is typically made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice, and garlic in a food processor. It is a nutritious and delicious spread, offering a delightful balance of flavours that melt in your mouth.

Hummus is a great source of dietary fibre, which can improve digestive health. It also contains a wide variety of vitamins and minerals, including manganese, copper, folate, and iron. Hummus is packed with all three vital macronutrients, as well as a healthy dose of fibre, vitamins, and minerals, providing a delicious and filling nutritional boost.

Hummus is a versatile ingredient and a good source of fibre, along with vitamins and minerals like manganese, copper, folate, and iron. Its impressive nutrient profile means it may help ease inflammation, promote heart health, and support blood sugar management.

Hummus is a healthy alternative to butter, jam or mayonnaise

Hummus is a healthy and delicious alternative to butter, jam, or mayonnaise. It is a plant-based protein powerhouse packed with nutrients and antioxidants. The main ingredient in hummus, chickpeas, are an excellent source of complex carbohydrates, whole protein, heart-healthy fats, and dietary fibre. They also contain a variety of vitamins and minerals, including manganese, vitamin B6, folate, vitamin C, phosphorus, copper, iron, magnesium, zinc, thiamin, calcium, and potassium.

As a butter substitute, hummus provides a wealth of health benefits. It is rich in fibre, plant protein, and nutrients that help reduce cholesterol and support heart health. Additionally, chickpeas—the star ingredient in hummus—may help fight cancer and inflammation. Hummus also has antifungal and antibacterial properties, contributing to its nutritional prowess.

When compared to jam, hummus stands out as a more nutritious option. While jam is often loaded with sugar and preservatives, hummus offers a balanced combination of essential nutrients. The natural sweetness of hummus comes from ingredients like beet or sweet potato, which also boost its nutritional profile with added fibre, antioxidants, vitamin C, and potassium.

Mayonnaise, on the other hand, is notoriously high in fat and calories. With approximately 100 calories per tablespoon, it contributes significantly to overall caloric intake. Hummus, in contrast, typically has around 60 calories per serving and provides a good amount of fibre and protein, making it a healthier and more nutritious option.

Hummus is not only a healthy alternative but also incredibly versatile. It can be easily customized by swapping chickpeas with other beans, such as black beans or sweet potatoes, to create unique flavours and nutritional profiles. Whether store-bought or homemade, hummus is an excellent way to add flavour and nutrition to your meals while keeping them plant-based and delicious.

It's a good option for those with food allergies or intolerances

Hummus is a great option for those with food allergies or intolerances. It is naturally free of gluten, nuts, and dairy, making it suitable for people with celiac disease, nut allergies, or lactose intolerance. This versatility means that hummus can be enjoyed as a delicious dip, spread, or condiment in a variety of recipes.

The chickpeas used in hummus are also a good source of dietary fibre, which is essential for maintaining a healthy digestive system. Fibre promotes regular bowel movements and feeds the beneficial bacteria in the gut, supporting overall digestive health. Additionally, hummus contains ingredients like garlic, which has natural antimicrobial properties that may further support gut health.

Chickpeas are also high in raffinose, a type of carbohydrate known as a FODMAP. While this can be beneficial for gut health, people with irritable bowel syndrome or other sensitivities to FODMAPs should be cautious and not overindulge in hummus.

Hummus is more than just a tasty snack; it's a versatile and nutritious addition to any diet, especially for those with food allergies or intolerances.

Hummus is easy to make at home

Hummus is a delicious and healthy dip that is easy to make at home. It is a popular dish in the Middle East and the Mediterranean, and it is typically made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice, and garlic in a food processor. Here is a simple recipe to make your own hummus at home:

Ingredients:

• 1 (15oz) can chickpeas, drained or 1 ½ cups (250g) cooked chickpeas
• 1/4 cup (60ml) fresh lemon juice, 1 large lemon
• 1/4 cup (60ml) well-stirred tahini
• 1 small garlic clove, minced
• 2 tablespoons (30ml) extra-virgin olive oil, plus more for serving
• 1/2 teaspoon ground cumin
• 2 to 3 tablespoons (45ml) cold water or aquafaba
• Dash of ground paprika, sumac, or Za'atar for serving

Instructions:

• Combine the tahini and lemon juice in a food processor and process for 1 minute. Scrape down the sides and bottom of the bowl, then process for an additional 30 seconds.
• Add the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape down the sides and bottom of the bowl, and then process for another 30 seconds or until well blended.
• Drain the chickpeas and add half of them to the food processor. Process for 1 minute. Scrape down the sides and bottom of the bowl, then add the remaining chickpeas and process until thick and relatively smooth, about 1 to 2 minutes.
• Slowly add 2 to 3 tablespoons of cold water or aquafaba with the food processor turned on until you reach the desired consistency.
• Taste and adjust seasoning if needed. Serve hummus with a drizzle of olive oil and a sprinkle of paprika, sumac, or Za'atar.

You can also get creative and add your own twist to the hummus by adding ingredients like roasted red peppers, pesto, avocado, or beetroot.

Homemade hummus is easy to make and is a delicious and healthy addition to your diet. It is packed with essential nutrients and can be enjoyed as a dip, spread, or condiment in a variety of dishes.

Frequently asked questions