Hummus is a dip or spread made from cooked, mashed chickpeas, blended with tahini, olive oil, lemon juice, salt and garlic. Hummus is a natural, vegan food that can be a part of virtually any diet. The puree is high in fiber and low in fat. Hummus offers a healthy snack when eaten in moderation, although is easy to eat multiple servings of hummus without realizing the number of calories consumed. One tablespoon of hummus equals approximately 27 calories.
Chickpeas are a key ingredient in hummus.
Primarily made from mashed chickpeas and tahini, hummus is rich in protein, vitamin C, vitamins B1, B6 and B9, and Zinc. Hummus’s abundance of vitamin C can assist the immune system in warding off infection and disease. Thiamin, vitamin B1, is key in converting carbohydrates to energy. Vitamin B6 supports the nervous system and helps break down sugars and starches, and folate, vitamin B9, supports red blood cell production and nerve function. Zinc activates white blood cells to fight infection, phosphorus helps with bone formation and iron helps carry oxygen in the blood. Chickpeas, like most beans, are also an excellent source of fiber that digest slowly and keep blood sugar levels from rising too rapidly, making them ideal for individuals with diabetes, insulin resistance or hypoglycemia. The protein in hummus can be used by the body to build new tissue and muscle.
Hummus is such a versatile food. Try it as a dip for vegetables and chips, stuff it in pita pockets, or use it instead of mayonnaise on your sandwiches. Spice it up! Mix in cilantro and lime, or jalapeno and chili-powder, or try popular roasted red peppers, or even add an Indian flavour twist by blending in curry. Be creative – you’re sure to find at least one combination that you like.
| Sundried Tomato Hummus Dip |
- 1 can garbanzo beans/chickpeas (15 oz.), drained
- 3 tablespoons sun dried tomatoes in oil
- 2 teaspoons parsley
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- In a food processor, combine all ingredients and process until smooth and creamy. If too thick, add 1 tablespoon water until desired consistency.
- Serve immediately with hot pita bread, veggies, or pita chips. Garnish with strips of sundried tomato.
Store in an airtight container. Sun dried tomato hummus can be made up to two days in advance.
