Is Hummus Vegan?
Hummus is a dip made from chickpeas, tahini, and olive oil. It’s often served with pita bread or crackers as an appetizer or snack. But it can also be used in place of mayonnaise on sandwiches or salads.
So, is hummus vegan? Yes! Hummus is one of the most popular dips around. It’s delicious and versatile. You can make it at home quickly enough for your family to enjoy. All you need are some essential ingredients that you can find almost anywhere.
The origin of homemade hummus runs back to the Middle East; however, this tasty dip has spread worldwide due to its widespread availability. The first written evidence of hummus dates back to the 13th century in Egypt. At the time, there were two main varieties: one was eaten with bread, while the other had no accompaniment.
Hummus has been around long before the invention of the food processor. According to the History Channel, the earliest recorded recipe for vegan hummus calls for a mortar and pestle. This process involves grinding up fava beans into a paste, adding water, and then seasoning. So, if you’re looking for a traditional hummus recipe, try making it yourself by hand.
You might be wondering what makes classic hummus so unique. According to the Food Network, hummus is ground-up garbanzo beans (also known as chickpeas) mixed with lemon juice, garlic, salt, olive oil, pine nuts, tahini, and more.
Observe These Ingredients
The ingredients in hummus vary depending on where you live, and it can be non-vegan ingredients as well. For example, many people use canned chickpeas instead of dried ones. However, fresh chickpeas are available everywhere year-round. To make homemade hummus, you should always start with dried chickpeas.
If you don’t like tahini, you can substitute sesame seeds. In addition, you can add different spices such as cumin, paprika, oregano, parsley, basil, thyme, rosemary, sage, chives, mint, dill, curry powder, turmeric, ginger, cinnamon, nutmeg, allspice, cloves, cardamom, bay leaves, black pepper, white pepper, red pepper flakes, hot sauce, vinegar, and/or lemon juice.
You can add seasonings if you want to serve vegetarian hummus as a condiment. Some common additions include olives, capers, pickles, cucumbers, bell peppers, jalapeños, celery, onions, carrots, tomatoes, avocado, and cilantro.
Hummus Health Benefits
Hummus provides a lot of health benefits, including:
Alternative hummus brands are very rich in protein. One cup contains about five grams of protein. Protein helps build strong muscles and bones. In fact, according to WebMD, protein is necessary for healthy skin, hair, nails, and teeth.
You’ll get even more protein if you make types of hummus with whole wheat flour. Whole wheat flour is high in fiber and nutrients, which will help keep you full longer.
Another great recipe to try for protein-rich types of hummus is my Vegan Chickpea Curry. I combine chickpeas, coconut milk or any dairy products, curry powder, coriander, turmeric, and cayenne pepper.
In addition to being high in protein, some brands of hummus also contain plenty of fiber. The fiber in hummus can keep you feeling fuller longer.
According to the Mayo Clinic, fiber may reduce cholesterol levels and prevent heart disease. It may also protect against certain types of cancer.
Lastly, the content of hummus is low in calories. A serving size is only about half a cup. That’s less than 100 calories! This is due to the hummus ingredients, so be sure to choose your hummus varieties well.
A study published in the Journal of Nutrition found that eating foods containing monounsaturated fats helped participants lose weight. Monounsaturated fats have been shown to lower bad LDL cholesterol and increase good HDL cholesterol.
So, next time you need an appetizer or snack, whip up some dessert hummus. You won’t regret it!
How To Make Hummus
There are various ways to make extra-smooth hummus. The easiest way is to buy a pre-made container of hummus from your local grocery store. If you prefer to make it at home, here’s how:
1. Start with dry chickpeas. Rinse them under cold running water until they feel clean. Then drain them well.
2. Place the drained chickpeas in a large bowl. Cover them with warm tap water. Let them soak overnight.
3. Drain the soaked chickpeas again. Put them into a food processor and other ingredients for tastier hummus. Process until smooth.
4. Serve immediately or refrigerate for later.
Another way to add spice to hummus is by using a blender. This method works best when making tofu hummus for a crowd.
Ingredients to hummus
• 1 15 oz. can chickpeas (garbanzo beans)
• 2 tablespoons olive oil
• ¼ cup tahini paste
• 3 garlic cloves, minced
• ½ teaspoon salt
• Juice of one lemon
1. Combine all ingredients of hummus except the water in a blender. Blend on medium speed until smooth. Add water slowly while blending until desired consistency is reached.
2. Serve immediately or refrigerate for later use.
What Foods Pair Well With Hummus?
Hummus goes well with a lot of different dishes. Here are some suggestions:
Vegetables – Add sliced red onion, chopped tomato, diced cucumber, shredded carrot, or thinly sliced zucchini to your hummus.
Soups – Use hummus as a dip for croutons or breadsticks. Or, spread hummus onto whole grain crackers before dipping them in soup.
Salads – Spread hummus over lettuce leaves instead of butter or sour cream.
Main Dishes – Dip grilled chicken breasts or fish fillets in hummus.
Desserts – Top ice cream sundaes with hummus. Or, serve hummus with fresh fruit for dessert.
Chips – Dip potato chips in a basic hummus recipe.
Pizza – Spread shop-bought hummus on top of the pizza crust.
Snacks – Mix Greek yogurt hummus with peanut butter for a healthy sandwich spread.
Some people also like to eat Greek yogurt hummus plain, and some add extra spices to their hummus. For example, some people add cayenne pepper, paprika, chili powder, curry powder, cinnamon, nutmeg, oregano, basil, parsley, rosemary, thyme, sage, or garlic.
You might also try mixing hummus raw with salad dressing. Some people like to mix hummus raw with ranch or blue cheese dressing.
To conclude, a plate of hummus is a vegan dish made of chickpeas. It’s a great source of protein, fiber, iron, zinc, magnesium, folate, B vitamins, vitamin K, and potassium. In addition, vegetable hummus contains no saturated fat, trans fat, cholesterol, sodium, or added sugar.
Hey'all I'm Amy, a born foodie and diagnosed with celiac disease 7 years ago. I refused to cave into tasteless, boring gulten free food and create my own!
On my blog you'll find info & cool facts along with recipes, all on gluten free foods!