The Hummus Hype
Traditional hummus is a dip or spread made from cooked chickpeas blended to a smooth paste with tahini (sesame paste), olive oil and lemon juice. Sometimes garlic and spices such as ground cumin or ground coriander seeds are added.
Hummus is packed full of nutrients thanks to three superstar ingredients:
1. Chickpeas -
Chickpeas are included in the Australian Dietary Guidelines as BOTH a vegetable and an alternative to meat. Chickpeas are high in fibre, protein, resistant starch, unsaturated fatty acids, and a variety of vitamins and minerals (e.g., riboflavin, niacin, thiamin, folate, potassium, phosphorus, and calcium).
2. Olive oil –
The natural oil extracted from olives, the fruit of the olive tree. It is high in monounsaturated fatty acids, which tend to lower your blood LDL (bad) cholesterol when they replace foods high in saturated fats.
3. Tahini –
A paste made from toasted ground sesame. It contains unsaturated fatty acids, antioxidant lignans and tocopherols, and key minerals (e.g., calcium and phosphorus).
Eating hummus has been associated with:
- Improved appetite control and weight management.
- Improved glucose and insulin regulation.
- Improved fasting lipids.
- Improved daily food intake compared to other commonly consumed foods.
More than just a Dip
Hummus is incredibly versatile and makes a tasty addition to any meal or snack.
Hummus Hacks!
If buying Hummus from a store:
- Look for a higher percentage of chickpeas using the ingredients list.
- Look for hummus with the lowest salt content per 100g. Use the per 100g column in the ingredients panel to compare different types of hummus.
- Look for a hummus has been made with olive oil using the ingredients list.
Make your own at home for 12 cents per person!
- Try our Double Batch Healthy Hummus recipe.
- Hummus will keep for up to 3 days in fridge or 3 months in freezer. Defrost in the refrigerator overnight. Hummus may have a grainer texture after freezing.
Jazz up your hummus with different toppers
Served with a piece of wholegrain bread these can make a quick and easy lunch. Spread hummus over the base of a shallow bowl and top with:
- Diced roast pumpkin and handful of chopped roasted nuts.
- Salad of finely diced cucumber, tomato, red onion followed by a drizzle of extra virgin olive oil and a squeeze of lemon.
- Leftover chopped BBQ meat with a sprinkle of parsley, chopped cherry tomatoes a sprinkle of dukkah.
