Hummus is one of my favorite foods. It makes such a great snack with some veggies or whole grain crackers. High protein hummus is a delicious and nutritious power packed snack or meal, and it’s one of those things that I always have at the ready in my refrigerator.
Hummus is a super simple, delicious and nutritious high protein snack to have on hand.
Traditional Middle Easter Hummus
Traditional Middle Eastern hummus is made from chickpeas and tahini. You can also find varieties made from edamame, white beans, or lentils. Other ingredients of hummus usually include lemon juice, garlic, paprika, and olive oil. To make this dish, all the ingredients are simply ground down until they form a smooth paste.
We use a food processor and that’s the only dish we dirty up for making the hummus. We just blend everything together directly in the food processor for a one-dish kind of thing. We have an old Kitchen Aid food processor, which model isn’t even available now. We like it equal to our previous Cuisinart. You can add everything into the one food processor using the chopping disk. Different seasonings can be added for different taste nuances that customize it to your favorite taste preferences.
Hummus is a Blank Canvas
Like many protein foods, hummus is very versatile and can be prepared in infinite number of ways and served as a snack or as the main protein dish in a vegetarian meal. Hummus is a blank canvas and the vegetables in your refrigerator or the herbs in your garden are the paints that create a beautiful and unique piece of artwork.
When it comes to creating special meals and foods, remember it’s often the presentation that can make the difference in gourmet versus “fridge food’. Treat yourself to an attractive garnish and serving presentation to turn this simple healthy treat into a gourmet meal.
Hummus is simple to make and will go well with almost any flavor you want to add.
Hummus Ingredients – Healthy and Nutrition
Many of the ingredients in hummus have some great health benefits. Omega 3 fatty acids, found in hummus, is great for improving intelligence and maintaining a healthy heart. Iron, vitamin B6, manganese, copper, folic acid, and amino acids can all be found in hummus. Tryptophan, phenylalanine, and tyrosine are amino acids found in hummus that can help you sleep better and uplift your mood.
Rich in protein and minerals, one cup of chickpeas contains 20% or more of the RDA for these nutrients:
- Protein 15 g
Chickpeas can be effective in preventing build up of cholesterol in the blood vessels and also maintain blood sugar levels.
Tahini is high in fat and calories, but the good news is that it’s mostly the good, unsaturated fat. However, a little bit is all you’ll need to add the beneficial nutrients, and emulsifying flavor imparted by the sesame butter without going toward bitter. Tahini is also high in protein and is a great source of calcium.
Another healthy ingredient found in hummus is olive oil. Olive oil is a healthy fat, it has a high monounsaturated fat content but is low in saturated fat. This oil can thus help control cholesterol and protect the heart from various diseases.
Garlic and Lemon Juice
Full of antioxidants that reduce oxidative stress in the body, garlic and lemon juice are also known for improving immunity and fighting bacteria and viruses.
What to eat with Hummus?
What can you do with this tasty spread besides serving with veggies or pita chips?
- Toss in sautéed eggplant and cumin. Serve as a side with curry dishes.
- Use it as a sandwich or wrap spread in place of mayonnaise. Hummus can be mixed with chopped hard boiled eggs, chicken or tuna for a tangy, protein-rich sandwich or wrap filling.
- Delicious with roasted veggies – serve on the side and blend as desired.
- Spread over flatbread just like you would traditional pizza sauce.
- Mix into spaghetti sauce for a creamy pasta or pizza topping.
- Spread hummus over meats before roasting. The thick spread can handle the heat of the oven and the flavors will work as substitute for a rub and will develop into a creamy sauce.
- Swirl with salsa for a creamy dip.
- Make a quick salad dressing by combining hummus, vinegar, and salt and pepper.
- Spread hummus on toast or bagels, rather than butter or cream cheese.
- Serve a bowl of hummus as a sauce for kebabs of all kinds.
- Stir hummus into hot cooked pasta, season with freshly cracked black pepper, and sprinkle with chopped fresh chives or parsley.
Here is a simple hummus recipe to try…it may become one of your favorites too: fast, delicious and nutritious!
- If the beans aren’t already fresh cooked and warm, heating the beans in the microwave for 30 seconds before blending will result in an extra creamy texture.
- Use roasted garlic instead of raw garlic. Roasting the garlic will calm the raw bite and add creaminess.
- Try adding cooked sweet potatoes or pureed canned pumpkin for a fall-inspired hummus. Reduce chickpeas by half and replace with cooked sweet potatoes or canned pumpkin. Add some fall spices such as cinnamon, nutmeg and a pinch of cayenne.
- Roasted red peppers and hummus are a perfect combination. Stir in one cup chopped peppers for a sunset-colored hummus. This is one of my favorite additions!
Additional Hummus Seasonings to try
- Parsley, finely chopped
- Lemon juice, fresh squeezed
- Balsamic vinegar
- Pine nuts, toasted
- Black olives, finely chopped
- Sprinkle of feta
- Red pepper flakes
Contributing writer, Carrine Judy
I’m Carrine Judy, a registered dietitian who likes to encourage people to nourish their bodies with whole foods and plant based diets. One of my favorite things to do is to find a tasty looking recipe and add a few more fruits or veggies…while still keeping it kid friendly! I’m still trying to convince our 4 year old that dark green leafy vegetables are really good without being covered in ranch dressing! I’m is a busy homeschooling mom of 6 who loves perusing cook books and reading historical fiction. I enjoys spending time with my family, especially when we’re playing games together or hiking.