Hummus: A Wholesome Homemade Delight
Hummus is a creamy and flavorful dip made from chickpeas, olive oil, tahini, lemon juice, and garlic. This classic Middle Eastern dish offers a satisfying balance of protein, healthy fats, and fiber, making it a perfect choice for a nutritious snack or as part of a larger meal. Whether served with pita bread, fresh vegetables, or as a topping for salads, hummus is an incredibly versatile and healthy addition to your menu.
Nutritional Breakdown
Hereβs a comprehensive look at the nutritional profile of homemade hummus per serving:
| Nutrient | Amount |
|---|---|
| Energy | 177 kcal |
| Protein | 4.86 g |
| Fat | 8.59 g |
| Saturated Fats | 1.14 g |
| Carbohydrates | 20.12 g |
| Fiber | 4.0 g |
| Sugar | 0.27 g |
| Calcium | 49.0 mg |
| Iron | 1.56 mg |
| Magnesium | 29.0 mg |
| Phosphorus | 110.0 mg |
| Potassium | 173.0 mg |
| Sodium | 242.0 mg |
| Zinc | 1.09 mg |
| Copper | 0.224 mcg |
| Manganese | 0.567 mg |
| Selenium | 2.4 mcg |
| Vitamin C | 7.9 mg |
| Thiamine (B1) | 0.089 mg |
| Riboflavin (B2) | 0.052 mg |
| Niacin (B3) | 0.399 mg |
| Vitamin B6 | 0.399 mg |
| Folate | 59.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.75 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Hummus is a great choice for many diets, but it is important to note that it contains sesame seeds (from tahini), which can be an allergen for some individuals. It is also important to check for gluten or other cross-contamination risks, especially when using store-bought pita or serving with crackers.
Dietary Preferences
Hummus fits well within various dietary preferences, making it a versatile option for many individuals:
- Vegetarian: No animal products are used in traditional hummus recipes, making it ideal for those following a vegetarian diet.
- Vegan: Hummus contains no dairy or animal-derived ingredients, making it a perfect vegan snack or appetizer.
- Gluten-Free: The primary ingredients in hummus are naturally gluten-free, making it safe for those with gluten sensitivities when paired with gluten-free options like vegetables or gluten-free crackers.
- Dairy-Free: There are no dairy ingredients in hummus, making it suitable for those with lactose intolerance or dairy allergies.
- Low in Sugar: This dip is naturally low in sugar, making it a good option for those looking to limit their sugar intake.
- High in Fiber: Thanks to the chickpeas, hummus is rich in fiber, contributing to digestive health.
Tips for Preparing the Best Hummus at Home
When making hummus from scratch, the key is using high-quality ingredients. Here are a few tips to ensure the perfect texture and flavor:
- Use fresh chickpeas: While canned chickpeas are convenient, using dried chickpeas that have been soaked overnight results in a creamier texture.
- Blend until smooth: For the smoothest hummus, blend your ingredients thoroughly. If necessary, add a small amount of water or olive oil to reach the desired consistency.
- Experiment with flavors: Traditional hummus is made with tahini, garlic, lemon juice, and olive oil, but feel free to add your favorite ingredients like roasted red peppers, sun-dried tomatoes, or herbs like parsley or cumin for a unique twist.
Conclusion
Homemade hummus is not only delicious but also packed with nutrients that can boost your overall health. Itβs easy to make, customizable to your taste, and fits into a variety of dietary preferences. Whether you serve it as a dip, spread, or accompaniment, hummus brings both flavor and nutrition to any table. Make it part of your regular menu to enjoy a wholesome and satisfying snack.
