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Garlic Hummus
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Garlic Hummus

Cicer arietinum

Clinical Encyclopedia

Garlic hummus is a creamy dip made from blended chickpeas, tahini, garlic, and olive oil, known for its rich flavor and nutritional benefits.

Also known as:
Hummus with garlicGarlic dip
Scientific NameCicer arietinum
Region of OriginMiddle East
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories166 kcal
Water
60%
Fiber6g
Total30.8g
Protein
7.9g(26%)
Fats
8.6g(28%)
Carbohydrates
14.3g(46%)

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 b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.4 mg (2%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate172 µg (43%)
Vitamins with less than 2% DV
Vitamin A: 0 µgVitamin C: 0.5 mgVitamin D: 0 µgVitamin E: 0.1 mgVitamin K: 0 µgVitamin B12: 0 µgCholine: 0.5 mg

Minerals

Major Source (≥ 2% DV)
Calcium49 mg (4%)
Iron1.5 mg (8%)
Magnesium29 mg (7%)
Phosphorus168 mg (24%)
Potassium228 mg (5%)
Zinc1.2 mg (11%)
Copper0.3 mg (15%)
Manganese0.6 mg (30%)
Selenium2.5 µg (5%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in plant-based protein and fiber, garlic hummus supports digestive health and helps maintain a healthy weight.
✓Garlic contains allicin, which has been shown to have antimicrobial properties and may support cardiovascular health.

Possible Risks & Side Effects

!Some individuals may experience digestive discomfort from chickpeas. If you have a history of legume intolerance, consult a healthcare provider.

How to Prepare & Consume

Serve garlic hummus as a dip with fresh vegetables, pita bread, or use it as a spread on sandwiches.

Smart Selection & Storage

How to Select

Choose garlic hummus that is made with fresh ingredients and has no artificial preservatives. Look for a smooth texture and rich flavor.

How to Store

Store garlic hummus in an airtight container in the refrigerator. For longer storage, consider freezing it.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntimicrobialDigestiveAnti-inflammatory
Main Applications
•Appetizer
•Healthy snack
Bioactive Compounds
Allicin

Known for its antimicrobial and anti-inflammatory properties.

How to Consume
FreshSpreadDip
Did you know?

"Hummus has been consumed for centuries and is a staple in Middle Eastern cuisine."

Myths vs Realities

MythHummus is unhealthy because it's high in calories.
RealityHummus is nutrient-dense and provides healthy fats, protein, and fiber, making it a healthy snack option.
MythGarlic can cause bad breath, so it's best to avoid it.
RealityWhile garlic can cause temporary bad breath, its health benefits outweigh this concern when consumed in moderation.
MythAll hummus is the same.
RealityHummus can vary greatly in flavor and nutritional content depending on the ingredients used.

Healthy Recipes

Garlic Hummus Stuffed Bell Peppers

These vibrant bell peppers are stuffed with a delicious garlic hummus mixture, making for a nutritious and colorful meal packed with flavor.

Ingredients
  • 4 large bell peppers
  • 1 cup garlic hummus
  • 1 cup cooked quinoa
  • 1/2 cup diced tomatoes
  • 1/4 cup chopped parsley
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Cut the tops off the bell peppers and remove the seeds.
  3. 3. In a bowl, mix garlic hummus, cooked quinoa, diced tomatoes, and parsley. Season with salt and pepper.
  4. 4. Stuff the bell peppers with the hummus mixture and place them in a baking dish.
  5. 5. Bake for 25-30 minutes until the peppers are tender.

Garlic Hummus and Veggie Wraps

These wraps are filled with fresh vegetables and creamy garlic hummus, perfect for a quick and healthy lunch on the go.

Ingredients
  • 4 whole grain tortillas
  • 1 cup garlic hummus
  • 1 cup mixed greens
  • 1/2 cucumber, sliced
  • 1 carrot, grated
  • 1/2 bell pepper, sliced
Instructions
  1. 1. Spread a generous layer of garlic hummus on each tortilla.
  2. 2. Layer mixed greens, cucumber, carrot, and bell pepper on top of the hummus.
  3. 3. Roll the tortillas tightly and slice them in half to serve.

Garlic Hummus Quinoa Salad

This refreshing quinoa salad combines garlic hummus with fresh vegetables, making it a perfect light meal or side dish.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup garlic hummus
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup red onion, diced
  • Juice of 1 lemon
Instructions
  1. 1. In a large bowl, combine cooked quinoa, garlic hummus, cherry tomatoes, cucumber, and red onion.
  2. 2. Drizzle with lemon juice and mix well.
  3. 3. Chill in the refrigerator for 30 minutes before serving.

Garlic Hummus and Avocado Toast

A delicious twist on classic avocado toast, topped with creamy garlic hummus for extra flavor and nutrition.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1/2 cup garlic hummus
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the slices of whole grain bread until golden brown.
  2. 2. Mash the avocado in a bowl and season with salt and pepper.
  3. 3. Spread garlic hummus on the toasted bread, followed by the mashed avocado.
  4. 4. Sprinkle with red pepper flakes if desired.

Garlic Hummus and Roasted Vegetable Bowl

This nourishing bowl features roasted vegetables served over a bed of garlic hummus, making it a hearty and satisfying meal.

Ingredients
  • 1 cup assorted vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons olive oil
  • 1 cup garlic hummus
  • 1/4 cup cooked chickpeas
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss the assorted vegetables with olive oil, salt, and pepper, and spread them on a baking sheet.
  3. 3. Roast for 20-25 minutes until tender and slightly caramelized.
  4. 4. In a bowl, spread garlic hummus and top with roasted vegetables and chickpeas.

Garlic Hummus Dip with Whole Wheat Pita Chips

A healthy and crunchy snack, these whole wheat pita chips are perfect for dipping into creamy garlic hummus.

Ingredients
  • 2 whole wheat pitas
  • 1 cup garlic hummus
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Cut the whole wheat pitas into triangles and place them on a baking sheet.
  3. 3. Brush with olive oil, sprinkle with paprika and salt, and bake for 10-12 minutes until crispy.
  4. 4. Serve with garlic hummus for dipping.

Garlic Hummus Zucchini Noodles

These zucchini noodles are tossed in a creamy garlic hummus sauce, creating a low-carb and flavorful dish.

Ingredients
  • 2 medium zucchinis, spiralized
  • 1 cup garlic hummus
  • 1 tablespoon olive oil
  • 1/4 cup cherry tomatoes, halved
  • Fresh basil for garnish
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and add spiralized zucchini.
  2. 2. Sauté for 3-4 minutes until slightly tender.
  3. 3. Remove from heat and mix in garlic hummus and cherry tomatoes.
  4. 4. Serve garnished with fresh basil.

Garlic Hummus and Spinach Stuffed Chicken Breast

Juicy chicken breasts are filled with garlic hummus and spinach, making for a protein-packed and flavorful meal.

Ingredients
  • 2 chicken breasts
  • 1/2 cup garlic hummus
  • 1 cup fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Cut a pocket into each chicken breast and stuff with garlic hummus and fresh spinach.
  3. 3. Season the outside with olive oil, salt, and pepper.
  4. 4. Bake for 25-30 minutes until the chicken is cooked through.

Garlic Hummus and Sweet Potato Fries

Crispy baked sweet potato fries served with a side of garlic hummus make for a delicious and healthy snack.

Ingredients
  • 2 large sweet potatoes
  • 2 tablespoons olive oil
  • 1 cup garlic hummus
  • Salt and pepper to taste
  • 1 teaspoon paprika
Instructions
  1. 1. Preheat the oven to 425°F (220°C).
  2. 2. Cut sweet potatoes into fries and toss with olive oil, salt, pepper, and paprika.
  3. 3. Spread on a baking sheet and bake for 25-30 minutes until crispy.
  4. 4. Serve with garlic hummus for dipping.

Garlic Hummus and Cucumber Bites

These refreshing cucumber bites topped with garlic hummus make for a perfect appetizer or snack.

Ingredients
  • 1 large cucumber
  • 1 cup garlic hummus
  • 1/4 cup feta cheese, crumbled
  • Fresh dill for garnish
  • Salt and pepper to taste
Instructions
  1. 1. Slice the cucumber into thick rounds.
  2. 2. Top each cucumber slice with a dollop of garlic hummus.
  3. 3. Sprinkle with feta cheese, salt, and pepper, and garnish with fresh dill.

Frequently Asked Questions (FAQ)

Is garlic hummus vegan?

Yes, garlic hummus is made from plant-based ingredients and is suitable for vegans.

How long does garlic hummus last in the fridge?

Homemade garlic hummus can last up to one week in the refrigerator when stored in an airtight container.

Can I freeze garlic hummus?

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

What are the health benefits of garlic?

Garlic is known to boost the immune system, reduce blood pressure, and improve cholesterol levels.

Can I make garlic hummus without tahini?

Yes, you can substitute tahini with other nut butters or omit it entirely for a lower-fat version.

Is garlic hummus gluten-free?

Yes, garlic hummus is gluten-free as it is made from chickpeas and other gluten-free ingredients.

How can I make garlic hummus spicier?

Add more garlic, chili powder, or cayenne pepper to increase the heat in your garlic hummus.

What can I serve with garlic hummus?

Garlic hummus pairs well with pita bread, fresh vegetables, crackers, or as a spread on sandwiches.

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Comparisons
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Nutrients
Protein in Garlic Hummus Calories in Garlic Hummus Vitamin-c in Garlic Hummus Magnesium in Garlic Hummus
Featured Guides
Health Benefits of Garlic Hummus Healthy Recipes with Garlic Hummus
Rankings
Snacks high in folate Snacks high in manganese Snacks low in carbohidratos Snacks low in índice glucémico