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Creamy Hummus
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Nutri-ScoreA

Creamy Hummus

Cicer arietinum

Clinical Encyclopedia

Creamy hummus is a nutritious dip made primarily from chickpeas, tahini, olive oil, and lemon juice. It is rich in protein, fiber, and healthy fats, making it a popular choice for a healthy snack or appetizer.

Also known as:
Hummus (Middle East)Chickpea Dip (Global)
Scientific NameCicer arietinum
Region of OriginMiddle East
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories166 kcal
Water
60%
Fiber6g
Total31.8g
Protein
7.9g(25%)
Fats
9.6g(30%)
Carbohydrates
14.3g(45%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E0.3 mg (2%)
Vitamin K2.5 µg (2%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.6 mg (4%)
Vitamin b5 (pantothenic acid)0.4 mg (8%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate172 µg (43%)
Choline70 mg (13%)
Vitamins with less than 2% DV
Vitamin A: 2 µgVitamin C: 0.6 mgVitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium49 mg (4%)
Iron2.3 mg (13%)
Magnesium49 mg (12%)
Phosphorus168 mg (24%)
Potassium228 mg (5%)
Zinc1.2 mg (11%)
Copper0.3 mg (15%)
Manganese0.9 mg (45%)
Selenium2.5 µg (5%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Hummus is an excellent source of plant-based protein, which is essential for muscle repair and growth.
✓The fiber content in hummus aids in digestion and helps maintain a healthy gut.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

To prepare creamy hummus, blend cooked chickpeas with tahini, olive oil, lemon juice, garlic, and salt until smooth. Adjust the consistency with water as needed.

Smart Selection & Storage

How to Select

Choose hummus that is creamy and smooth, with a fresh aroma. Check the expiration date and avoid those with preservatives.

How to Store

Store hummus in an airtight container in the refrigerator. If homemade, consume within a week.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Snack or appetizer
•Spread for sandwiches
Bioactive Compounds
Chickpea protein

Supports muscle health and repair.

Olive oil polyphenols

Exhibit anti-inflammatory properties.

How to Consume
Dipped with vegetables, spread on bread, or served with pita chips.
Did you know?

"Hummus has been consumed for centuries and is believed to have originated in the Levant region of the Middle East."

Myths vs Realities

MythHummus is only a Middle Eastern dish.
RealityHummus has gained global popularity and is enjoyed in many cultures.
MythHummus is unhealthy due to its fat content.
RealityThe fats in hummus come from healthy sources like olive oil and tahini.
MythAll hummus is the same.
RealityHummus can vary widely in flavor and ingredients, including variations like roasted red pepper or garlic.

Healthy Recipes

Zesty Avocado Hummus

This creamy hummus combines the richness of avocado with zesty lime for a refreshing twist. Perfect as a dip or spread!

Ingredients
  • 1 cup creamy hummus
  • 1 ripe avocado
  • 2 tablespoons lime juice
  • 1 clove garlic
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a food processor, combine the creamy hummus, avocado, lime juice, and garlic.
  2. 2. Blend until smooth and creamy, adding salt to taste.
  3. 3. Serve garnished with fresh cilantro and enjoy with veggie sticks or whole-grain pita.

Roasted Red Pepper Hummus

This vibrant hummus is infused with the sweet and smoky flavor of roasted red peppers, making it a delightful dip.

Ingredients
  • 1 cup creamy hummus
  • 1 cup roasted red peppers (jarred or homemade)
  • 1 tablespoon tahini
  • 1 tablespoon olive oil
  • 1 clove garlic
  • Paprika for garnish
Instructions
  1. 1. Blend the creamy hummus, roasted red peppers, tahini, olive oil, and garlic in a food processor until smooth.
  2. 2. Adjust seasoning if necessary and transfer to a serving bowl.
  3. 3. Sprinkle with paprika before serving with pita chips or fresh vegetables.

Spicy Sriracha Hummus

Add a kick to your snack time with this spicy sriracha hummus, perfect for those who love a bit of heat!

Ingredients
  • 1 cup creamy hummus
  • 2 tablespoons sriracha sauce
  • 1 tablespoon lime juice
  • 1 teaspoon sesame oil
  • Chili flakes for garnish
Instructions
  1. 1. In a bowl, mix the creamy hummus, sriracha, lime juice, and sesame oil until well combined.
  2. 2. Taste and adjust the spice level if desired.
  3. 3. Serve with a sprinkle of chili flakes and enjoy with crunchy vegetables.

Herbed Garlic Hummus

This aromatic hummus is packed with fresh herbs and garlic, making it a flavorful addition to any meal or snack.

Ingredients
  • 1 cup creamy hummus
  • 2 cloves garlic
  • 1/4 cup fresh parsley
  • 1/4 cup fresh basil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Combine the creamy hummus, garlic, parsley, basil, and lemon juice in a food processor.
  2. 2. Blend until smooth, seasoning with salt and pepper to taste.
  3. 3. Serve with whole grain crackers or as a spread on sandwiches.

Beetroot Hummus

This stunningly vibrant beetroot hummus is not only visually appealing but also packed with nutrients and flavor.

Ingredients
  • 1 cup creamy hummus
  • 1 medium beetroot (cooked and peeled)
  • 1 tablespoon tahini
  • 1 tablespoon lemon juice
  • Salt to taste
Instructions
  1. 1. In a food processor, combine the creamy hummus, beetroot, tahini, and lemon juice.
  2. 2. Blend until smooth, adding salt to taste.
  3. 3. Serve with a drizzle of olive oil and enjoy with pita or vegetable sticks.

Cilantro Lime Hummus

Bright and zesty, this cilantro lime hummus is a refreshing dip that's perfect for summer gatherings.

Ingredients
  • 1 cup creamy hummus
  • 1/2 cup fresh cilantro
  • 2 tablespoons lime juice
  • 1 clove garlic
  • Salt to taste
Instructions
  1. 1. Blend the creamy hummus, cilantro, lime juice, and garlic in a food processor until smooth.
  2. 2. Season with salt and adjust lime juice to taste.
  3. 3. Serve chilled with tortilla chips or fresh veggies.

Sweet Potato Hummus

This creamy sweet potato hummus is a nutritious twist on the classic, offering a hint of sweetness and a vibrant color.

Ingredients
  • 1 cup creamy hummus
  • 1 cup cooked sweet potato (mashed)
  • 1 tablespoon tahini
  • 1 tablespoon maple syrup
  • Salt to taste
Instructions
  1. 1. In a bowl, mix the creamy hummus, sweet potato, tahini, and maple syrup until well combined.
  2. 2. Taste and adjust seasoning with salt.
  3. 3. Serve with apple slices or whole-grain crackers for a sweet snack.

Mediterranean Olive Hummus

This savory hummus is enriched with briny olives, giving it a Mediterranean flair that's perfect for entertaining.

Ingredients
  • 1 cup creamy hummus
  • 1/2 cup pitted kalamata olives
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Fresh parsley for garnish
Instructions
  1. 1. Blend the creamy hummus, kalamata olives, olive oil, and lemon juice until smooth.
  2. 2. Transfer to a serving dish and garnish with fresh parsley.
  3. 3. Serve with pita bread or vegetable sticks.

Pumpkin Spice Hummus

This seasonal hummus combines the flavors of pumpkin and warm spices, making it a unique and healthy treat.

Ingredients
  • 1 cup creamy hummus
  • 1/2 cup canned pumpkin puree
  • 1 tablespoon maple syrup
  • 1 teaspoon pumpkin pie spice
  • Salt to taste
Instructions
  1. 1. In a bowl, combine the creamy hummus, pumpkin puree, maple syrup, and pumpkin pie spice.
  2. 2. Blend until smooth and season with salt to taste.
  3. 3. Serve with graham crackers or apple slices for a delicious dessert dip.

Curry Coconut Hummus

This exotic hummus features the warm flavors of curry and creamy coconut, perfect for adventurous eaters.

Ingredients
  • 1 cup creamy hummus
  • 1/4 cup coconut milk
  • 1 tablespoon curry powder
  • 1 tablespoon lime juice
  • Coconut flakes for garnish
Instructions
  1. 1. Blend the creamy hummus, coconut milk, curry powder, and lime juice until smooth.
  2. 2. Taste and adjust seasoning if necessary.
  3. 3. Serve garnished with coconut flakes and enjoy with rice crackers or veggie sticks.

Frequently Asked Questions (FAQ)

Is hummus gluten-free?

Yes, hummus is naturally gluten-free as it is made from chickpeas.

Can hummus be frozen?

Yes, hummus can be frozen for up to three months. Thaw in the refrigerator before use.

Is hummus healthy?

Yes, hummus is a healthy snack option, rich in protein, fiber, and healthy fats.

How long does homemade hummus last?

Homemade hummus can last in the refrigerator for about 4-7 days.

Can I make hummus without tahini?

Yes, you can make hummus without tahini, but it may lack some creaminess.

What can I use instead of olive oil in hummus?

You can use avocado oil or sesame oil as alternatives to olive oil.

Is hummus high in calories?

Hummus is moderate in calories, with about 166 calories per 100g.

Can hummus help with weight loss?

Yes, the fiber and protein in hummus can help you feel full, aiding in weight management.

Related Superfoods
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Comparisons
Creamy Hummus vs Acai Bowl Creamy Hummus vs Air-Popped Apple Chips Creamy Hummus vs Air-Popped Banana Chips
Nutrients
Protein in Creamy Hummus Calories in Creamy Hummus Vitamin-c in Creamy Hummus Magnesium in Creamy Hummus
Featured Guides
Health Benefits of Creamy Hummus Healthy Recipes with Creamy Hummus
Rankings
Snacks high in manganese Snacks high in folate Snacks low in carbohidratos Snacks low in índice glucémico