Vegan Life | Health
May 12, 2022
Hummus is healthy, versatile, easy to make, delicious, and vegan. Although the exact origins of hummus are not certain, evidence indicates that it was probably developed somewhere in the Middle East. Today, it's popular throughout the world and can be found in most grocery stores in the United States and elsewhere.
This delicious, creamy dip is an easy way to get some healthy fats and other nutrients into your diet as well. Hummus is a good source of protein and fiber; vitamins like vitamin B6, vitamin C, and folate; and minerals like manganese, copper, iron, magnesium, and calcium. (The exact amounts of these nutrients will vary depending on the recipe you use or the brand you buy).
Hummus is made from chickpeas (garbanzo beans), tahini (a paste made from sesame seeds), lemon juice, and garlic. It might also contain olive oil and spices (cumin is a common one). The ratio of chickpeas to tahini varies depending on the region. Some recipes use more chickpeas than tahini; others use more tahini than chickpeas.
You can buy hummus at almost any grocery store, but you can also make your own hummus at home with a blender or food processor. You've probably used it as a dip before with veggies or crackers, but hummus has so many other unexpected uses too! Here are 25 vegan options, from the traditional to the creative:
Hummus is most widely known as a dip, but the options for what to dip in it are endless! Here are some delicious dipping options; some you probably have never even considered!
Baby carrots or carrot sticks are probably the most common raw vegetable eaten with hummus here in the United States. But you should also consider other fresh veggies for a healthy snack. Try mini bell peppers, celery sticks, broccoli, cucumbers, cherry tomatoes, or snow peas. Grilled or roasted veggies like artichokes are great, too.
This may seem a little counterintuitive, but you should definitely try hummus with sliced apples. It's one of the most delicious ways to eat classic hummus. Strawberries are also great with chocolate dessert hummus.
Pita bread, cut into triangles, is the traditional bread that's eaten with hummus. But you can also try dipping your breadsticks or garlic bread pieces in some hummus for a new take on the traditional.
Naan bread is delicious with hummus as well. Warm it up, then spread some hummus on top, sprinkle with sesame seeds, and enjoy!
This one's a little unconventional, but some people really love it! Swap out your usual condiments for hummus with your sweet potato fries. It can work with regular french fries as well, but most people prefer sweet potato fries with hummus.
Just about any crunchy snack works as a great utensil to get more hummus into your mouth. Some crackers to try are: Triscuits, Wheat Thins, Ritz, Mary's Gone Crackers, rye crackers, or melba toast. Other options include pretzels, pita chips, bagel chips, tortilla chips, or veggie chips. (These chips and crackers are generally vegan, but please check the ingredients before buying to be sure!)
For gatherings and parties, create a platter with veggies, crackers, pita bread, falafel, olives, and nuts. Or, create a mezze (a platter of small dishes) with other appetizers and finger foods for a more traditional presentation.
From bread and sandwiches to pizza and corn on the cob, hummus spreads as well as it dips!
For a simple and easy breakfast, spread some hummus on your toast. Dress it up with a drizzle of olive oil, hemp or chia seeds, or veggies like slices of tomato or baby spinach.
For a slightly heartier option than toast, try hummus on your bagel in place of cream cheese. This breakfast combination is delicious with some Everything but the Bagel seasoning on top, or with some avocado and red pepper flakes.
Pretty much anywhere you'd want to use mayo in a sandwich, you can use hummus instead. It adds flavor and creaminess to veggie sandwiches, chickpea salad sandwiches, lettuce wraps, or tempeh sandwiches.
Some people like to spread hummus on top of their pizza after it comes out of the oven. Others like to replace the pizza sauce with hummus and put it all in the oven together. Try it with toppings like caramelized onions, bell peppers, broccoli, and sweet potatoes.
Yeah, you can use hummus instead of cheese in quesadillas. Would that make them hummadillas? I'm not sure, but give it a try! Spread your hummus on your tortilla, then add your fillings. Warm some oil in a pan over medium heat, then fold your tortilla and heat it up.
Wherever you use ketchup, mayo, or mustard, hummus works too! Hummus is particularly delicious with black bean or beet burgers.
If you're snacking on rice cakes, hummus can liven them up. Add some veggies on top like cherry tomatoes, cucumbers, avocado, or sprouts for the full "gourmet rice cake" experience.
Hummus is a flavorful, healthier option to replace butter on corn on the cob. Bonus: it stays where you spread it!
For some extra flavor, spread hummus inside your tortilla or taco shell before loading it up with fillings. Or, spoon a dollop of hummus on top of the taco fillings in place of sour cream.
This traditional meal has withstood the test of time for good reason: it's delicious! Pack some falafels into pita pockets with cucumber and tomato, top with hummus and alfalfa sprouts, and enjoy!
Made from chickpea flour, a chickpea omelet is a vegan alternative to a traditional omelet. Try spreading some hummus on top of the omelet for extra flavor.
Thin out hummus with some other ingredients to make it pourable, and use it on salad or pasta.
Hummus works well as a salad dressing with crunchy lettuce like romaine. You will want to thin it a bit to be able to pour it. You could mix it with water, olive oil, lemon juice, or a vinaigrette of your choosing to get the right texture.
Hummus is a great way to dress up your pasta! As with the salad dressing, hummus needs to be thinned a bit if you want to use it as a sauce. Try mixing it with a sauce that you want to be a little thicker, like tomato sauce. Sweet chili sauce is also great when mixed with hummus.
Hummus can be used as an ingredient in recipes, too. It can thicken soups or add flavor to baked potatoes.
When you're making baked potatoes or mashed potatoes, hummus makes a great replacement for milk, butter, or sour cream. It creates a creamy texture and brings some added flavor to the potatoes.
Bowls (aka Buddha bowls) are a great place to add hummus. For a basic bowl, start with a grain like rice or quinoa, add some beans, veggies, greens, and a protein like tofu or seitan. A scoop of hummus on top makes a great dip for whatever you've got in your bowl.
Choose your favorite potato salad recipe and use hummus in place of mayo. This healthier option is just as delicious, if not tastier than the original. Make sure you use a creamy hummus for the best texture.
Hummus has a texture that's quite similar to ricotta cheese, so many people like to use it as a ricotta substitute in lasagna. Be sure to use a mild-tasting hummus so you don't overpower the flavor of the rest of the lasagna.
Any soup that needs a little extra flavor and thickening can benefit from some added hummus. Start by adding a couple of tablespoons, and add more if needed to adjust the texture.
How many of these ideas have you tried? Leave a comment below and let us know which ones are your favorites!