Hummus is a rare superfood that marries great nutrition with incredible flavor. One cup of hummus offers 36% of your recommended intake of folate– a B vitamin that is effective for lowering your risk of certain types of cancer and heart disease. People who eat hummus on a regular basis are 53% less likely to be obese and 51% less likely to have high blood sugar than those who don’t. Also, hummus is a recommended dish for vegetarians, as it is made with protein-rich chickpeas; 3/4 of a cup of hummus provides enough protein to replace one serving of meat.
Unlike many foods that have superior health benefits, hummus is a dish you actually want to eat. Broccoli smoothies might be as nutrient-rich as hummus, but offers the dining experience of regurgitated grass. A green salad might help you lose weight, but is it really considered food if you’re just as hungry after eating it as before? Hummus on the other hand, is delicious and filling.
One of the greatest aspects hummus is it’s versatility. Hummus comes in a variety of flavors and compliments almost any vegetable. Below are a few of the best ways to incorporate more hummus in your diet.
The best hummus brands offer a product that doesn’t compromise flavor or nutrition straight off the shelf, but the simplicity of the dish makes it incredibly easy to make on your own. An authentic hummus recipe is incredibly easy:
- 1½ cup, cooked chickpeas
- 4 tbsp, tahini or sesame paste
- 2 tbsp, lime juice
- 2 garlic cloves
- ½ tsp, salt
- 2 tbsp, plain Greek yogurt
Place all the ingredients in a food processor and blend into a smooth dip. Authentic hummus can be garnished with olive oil and paprika and served with warm pita and vegetables.
Many of the best hummus brands found in grocery stores already come in 4 or 5 flavors to meet any flavor preference. If you prefer to make it from scratch, here are a few of our favorite hummus variations:
- Roasted Red Pepper Hummus. By roasting the peppers before putting them in the hummus, you bring out the natural flavors and make the hummus a little more savory. Most roasted pepper hummus recipes simply suggest drizzling olive oil over a halved red pepper and baking at 450 degrees until the skin is blackened and pealing. Add the roasted red pepper to the hummus recipe mentioned above before blending.
- Sun Dried Tomato Hummus. Sun dried tomato hummus recipes are similar to the red pepper hummus, but offer the rich flavor of sun-dried tomatoes. To make, blend a cup of sun-dried tomatoes into a paste and add to your hummus base.
- Butternut Squash Hummus. Squash hummus is an unconventional variation, but makes a hearty, delicous dish. To make squash hummus, cut the squash in half, scoop out the seeds, drizzle with oil and garlic, and roast at 450 degrees until tender. Once roasted, add 1½ cups of the squash meat to the hummus recipe listed above.
Are you a big hummus eater? What do you consider the best hummus brands to be? What is your favorite hummus variation? Please leave us a comment with your input!