Hummus 4-ways!

Do you love Hummus?

I think I could have hummus everyday on just about almost anything. It tastes so good as a dip, a dressing, a spread on a wrap, and the list goes on and on... It also is a great plant-based protein for those looking to increase their protein intake throughout the day or for those who do not consume animal protein.

Is Hummus healthy?

As with a lot of products, if you make it at home with real ingredients or buy a quality store bought product then yes, it is healthy! Most basic recipes contain the following healthy ingredients - chickpeas or garbanzo beans, olive oil, garlic, lemon juice, sea salt, and tahini (sesame seed paste). If you purchase hummus at the supermarket, check the ingredient list to see if it contains these basic ingredients or if it has been loaded with sodium, preservatives, and oils that are not heart healthy (ex. canola oil).

Hummus is loaded with nutrients. A 100 gram serving of hummus contains the following nutrients:

  • Protein 5g
  • Fiber 5g
  • Fat 9g
  • Carbs 20g
  • Vitamin C 13% RDA
  • Vitamin B6 20% RDA
  • Folate 15% RDA
  • Iron 10% RDA
  • Zinc 10% RDA
  • Phosphorus 11% RDA
  • Manganese 28% RDA

Here is an easy basic hummus recipe that you can make four different ways - plain, olive, pesto, and feta-spinach. Enjoy!

Hummus Four Ways

Ingredients:

For basic hummus -

1 lemon, cut in half

1 - 15 oz. can garbanzo beans or chickpeas, rinsed and drained

1/2 cup tahini (sesame seed paste)

1/4 cup water

1/3 cup olive oil

1/2 teaspoon salt

 

For olive hummus -

All ingredients in basic recipe

15 pitted and chopped Kalamata olives

 

For pesto hummus -

All ingredients in basic recipe

 

3-4 Tablespoons prepared pesto (made with extra virgin olive oil)

 

For feta-spinach hummus -

All ingredients in basic recipe

2 Tablespoons Feta

1/2 cup chopped baby spinach with stems removed

 

Directions:

1. Squeeze the lemon halves. Add the lemon juice to a food processor or blender.

2. Add the garbanzo beans/chickpeas, tahini, water, olive oil, and salt to the food processor or blender. Blend until smooth and creamy.

3. Mix in the special ingredients to the basic hummus recipe after all main ingredients have been mized thoroughly.