Hummus is a delicious Middle Eastern dip that is plant-based, nutrient-dense, and gut-friendly. It is also super easy to make and versatile to use.

What is Hummus?

It is a creamy, protein-packed spread made from chickpeas, tahini, garlic, olive oil, and lemon juice. This paste is used as a dip, salad dressing, and spread.

What makes hummus “Healthy”?

Hummus is a fantastic functional food, which is healthy, but that depends on a couple of factors.

1. Is it store-bought? The store-bought one is often loaded with oil, sodium, and other preservatives. Such products often lead to gut issues and even weight gain. So reading the label becomes key.
2. If it is homemade? When it comes to homemade hummus, one can control the quality and quantity of ingredients used. When it is made right, it definitely is going to turn out healthy.

Nutritionally speaking, this dip offers healthy fats, fibre, and plant-protein. It is a good source of vitamins like vitamins A, B1, B3, B6 and minerals such as calcium, zinc, magnesium, etc.

One recent study from 2024 highlights the nutritional benefits of chickpeas (the main ingredient in hummus), including their role in supporting gastrointestinal health. Another research paper from 2016 shows consuming hummus or its ingredients improves glycemic control, fasting lipids and appetite regulation.

Overall it is a healthy snack for-

• Fitness enthusiasts
• Kids and youngsters,
• Pregnant women,
• Those with diabetes.

Provided it is consumed in moderation and is avoided in certain health conditions like allergies, gut issues or low FODMAP diets.

Classic Recipe

Here is a quick and simple recipe minus the tahini.

Variation 1: Flame Roasted Tomato Hummus Recipe

This variant is tangy, smoky, and totally desi made with the goodness of tomatoes. It is great for the gut, and skin. It pairs well with a mezze platter, some ragi crackers or with some hot and wholesome whole wheat parathas.

Variation 2: Beetroot Hummus Recipe

This bright pink, vibrant, and sweetish variant is my personal favorite. It is not only rich in fiber, nitrates, good for the gut and mood. It pairs well with lavash, rice crackers, Buddha bowls, and as a spread in wraps.

Variation 3: Baby Spinach Hummus Recipe

This variant is gorgeous green, earthy with subtle grassy notes. This is one of those variants that is best made and consumed fresh. It is best enjoyed with veggie sticks, khakharas or moong cheelas.

How to Store and Use?

Some smart storage tips:

• Always store hummus in airtight glassware.
• Use it up in 4-5 days max.
• If making in bulk, store it in smaller batches with one batch in the fridge and rest stored in the freezer.
• Always make the classic variant while making in bulk. The other flavorful variants can be made just before use by adding a variety of ingredients

Some innovative ways to use hummus:

• Use it as salad dressings
• Use it as a spread on wraps, rolls and frankies.
• As a dip with vegetable cutlets or vegetable sticks.
• As a base for some pasta and spaghetti dishes
• It pairs well as a dip with seed, ragi, whole wheat, and even rice crackers.

Pro Tips:

• Add 1-2tbsp of greek yogurt to get the creamy texture.
• Add ice or ice cold water to get the creamy consistency.
• Peeling the chickpeas helps give a creamy consistency, but it reduces the fiber content so unless required, avoid this step.
• Tahini can easily be replaced with sesame seeds.
• Adding paneer or tofu while preparing it increases the protein content.

Summary

Hummus is not just any dip; it is a great addition to up your protein as well as fiber game if used strategically.

Making it at home ensures you have better control of the quality and quantity of the ingredients used and the final taste and texture of the end product.

Just remember- to make it fresh, exercise portion control, and use it to add more variety and color to your plate. Also, if you have enjoyed this read, make sure to check out our article on green garlic and watermelon rind dosa recipe.