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Is Hummus Healthy?

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Hummus is a hugely popular chickpea-based spread that is terrific used as a dip with veggies and crackers or as a spread for sandwiches and wraps. But, is it really healthy?

hummus feature photo

So what is hummus?

Hummus is a creamy (or chunky) thick spread made primarily from mashed chickpeas (aka garbanzo beans) and a few other healthy ingredients.

It originated in the Middle East and now is a very popular snack all over the world. Almost all varieties are completely vegan and used for everything from dips to sandwich spreads. 

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close up of cooked chickpeas in spoon over brown bowl on white background
Chickpeas or garbanzo beans are the base.

What is hummus made of?

There are so many different varieties of this delicious spread, and most often it is made with a base of chickpeas (or garbanzo beans) and a handful of other ingredients that are just blended together in a food processor or blender. Hummus base ingredients include:

  • chickpeas (garbanzo beans or edamame)
  • garlic cloves
  • tahini (crushed sesame seeds)
  • vegetable broth
  • lemon juice
  • salt
ingredients for hummus on white background

Is hummus good for you?

Hummus has some impressive nutritional benefits. One cup has:

  • 15 grams of protein
  • 4-5 grams of fat
  • 45 grams of complex carbohydrates
  • 6 grams of fiber
  • meets 70% of the daily value for folate
  • meets 26% of DV for iron
  • manganese, magnesium, zinc, and copper
hummus in scalloped white bowl on wooden table background

Can hummus be made unhealthy?

Unfortunately, most store-bought hummuses are made with a lot of oil, and many homemade recipes call for adding oil as an ingredient.

There are a number of reasons to steer clear of adding oil to hummus including:

  • Only 1 Tbsp of oil has 119 calories. I would have to power walk or jog 1.5 miles to burn that small amount off.
  • Gram for gram oil has the same amount of fat as beef fat, and 13% of that fat is artery-clogging saturated fat.
  • All oil (even plant oils) cause insulin resistance that leads to diabetes.
  • We know from research that within hours of ingesting oil, our arteries begin to stiffen and their ability to dilate is impaired

Healthy hummus for snacks

We have healthy no-oil vegan hummus in our refrigerator most of the time to use as a dip and sandwich/veggie wrap spread.

Even when we go on road trips, we carry a small lunchbox cooler with this stuff.

hummus sandwich with veggies on wood block
Add a layer of this delicious spread to a sandwich to get a burst of flavor and nutrients.

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edamame hummus spread on crusty bread with spreading knive in background
Edamame hummus is a delicious variation made with immature soybeans.

Can you freeze hummus?

Healthy homemade hummus lasts approximately 7-10 days in a tightly sealed container in the refrigerator.

Hummus even freezes well in an airtight container for up to 6-8 months. The day before you want to eat it, move the hummus container from the freezer to the refrigerator. It takes at least a few hours to thaw until it’s ready to eat. Thawing can take longer depending on how much is in your container.

It’s best to freeze hummus in small portions to make defrosting quicker and to have handy small amounts to eat in one sitting. 

oil free vegan hummus recipe photo collage
Check out my 6 amazing oil-free hummus recipes by clicking this photo.

Terrific hummus recipes

oil free hummus in white bowl on wood table

How to Make Hummus

Yield: 6 servings
Prep Time: 10 minutes
Total Time: 10 minutes

Hummus is a flavorful Middle Eastern bean dip made from chickpeas, lemon juice, and garlic. You can make all kinds of variations from this Basic Oil-Free Hummus recipe.

Ingredients

  • 2 cloves garlic
  • 2 Tbsp lemon juice
  • 1-1/2 cups cooked chickpeas. This is same as, 1 15 oz can beans, drained and rinsed thoroughly
  • 3 Tbsp veggie broth or water (more if needed to blend)
  • 1 tbsp. Tahini OPTIONAL
  • 1 tsp. sea salt

Instructions

    1. Begin by draining all liquid from the chickpeas whether they are freshly cooked in an Instantpot or from a can.
    2. Add all of the ingredients to a blender or food processor and process for 1-2 minutes. Blend well to allow the chickpeas to become smooth.
    3. If you don’t have a high powered blender, you’ll need to stop and scrape down sides and stir a few times in between processing. One thing I love about having a Vitamix blender is that it has a tamper to push ingredients down to the blades, so stopping is not necessary.
    4. I personally like my hummus left just a little chunky, but many people like theirs completely smooth. Process until reaching your preferred consistency.
    5. This hummus is delicious on carrot and celery sticks, sandwiches and wraps, baked potatoes, veggie/grain bowls, and even on toast.

Notes

Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.

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Nutrition Information:
Yield: 6
Amount Per Serving: Calories: 51Total Fat: 2gCholesterol: 0mgCarbohydrates: 7.4gFiber: 1.9gProtein: 2.5g

To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

Did you make this recipe?

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What is Hummus PIN size photo collage
what is hummus and how to make
hummus surrounded by veggies and bread
What is Hummus

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