Organic Hummus
Cicer arietinumClinical Encyclopedia
Organic hummus is a nutritious spread made from blended chickpeas, tahini, olive oil, and various spices. It is rich in protein, fiber, and healthy fats, making it a popular choice for health-conscious individuals.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Serve chilled or at room temperature with fresh vegetables, pita bread, or as a spread on sandwiches.
Smart Selection & Storage
Choose hummus that is made with organic ingredients and has no artificial preservatives.
Store hummus in an airtight container in the refrigerator to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Support gut health and may enhance immune function.
"Hummus has been consumed for thousands of years, with its origins tracing back to ancient Middle Eastern cultures."
Myths vs Realities
Healthy Recipes
Mediterranean Quinoa Bowl with Hummus
This vibrant bowl combines protein-packed quinoa with fresh vegetables and creamy organic hummus for a nutritious meal.
- 1 cup cooked quinoa
- 1/2 cup organic hummus
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the quinoa mixture, toss gently, and serve with a dollop of organic hummus on top.
Hummus-Stuffed Bell Peppers
These colorful bell peppers are filled with a delicious mix of organic hummus, grains, and spices for a healthy snack or meal.
- 4 bell peppers, halved and seeds removed
- 1 cup cooked brown rice
- 1 cup organic hummus
- 1/2 cup corn kernels
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked brown rice, organic hummus, corn, cumin, paprika, salt, and pepper.
- 3. Stuff each bell pepper half with the hummus mixture, place in a baking dish, and bake for 25-30 minutes until peppers are tender.
Zucchini Noodles with Hummus Pesto
A fresh and low-carb twist on pasta, zucchini noodles are tossed in a creamy hummus pesto for a delightful dish.
- 2 medium zucchinis, spiralized
- 1/2 cup organic hummus
- 1/4 cup fresh basil leaves
- 2 tablespoons pine nuts
- 1 tablespoon olive oil
- 1 clove garlic
- Salt and pepper to taste
- 1. In a food processor, blend organic hummus, basil, pine nuts, olive oil, garlic, salt, and pepper until smooth.
- 2. Toss the spiralized zucchini with the hummus pesto until well coated.
- 3. Serve immediately, garnished with extra pine nuts if desired.
Hummus and Veggie Wrap
A quick and easy wrap filled with fresh vegetables and organic hummus, perfect for a healthy lunch on the go.
- 1 whole grain wrap
- 1/2 cup organic hummus
- 1/4 cup shredded carrots
- 1/4 cup spinach leaves
- 1/4 avocado, sliced
- 1/4 cucumber, sliced
- Salt and pepper to taste
- 1. Spread organic hummus evenly over the whole grain wrap.
- 2. Layer shredded carrots, spinach, avocado, and cucumber on top.
- 3. Season with salt and pepper, roll tightly, and slice in half to serve.
Chickpea Salad with Hummus Dressing
This refreshing salad features chickpeas and vegetables, all tossed in a tangy organic hummus dressing.
- 1 can chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, chopped
- 1/2 cup organic hummus
- 2 tablespoons apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, and red onion.
- 2. In a separate bowl, mix organic hummus with apple cider vinegar, salt, and pepper to create the dressing.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Baked Sweet Potato with Hummus
Roasted sweet potatoes are topped with organic hummus and fresh herbs for a nutritious and filling dish.
- 2 medium sweet potatoes
- 1/2 cup organic hummus
- 1 tablespoon olive oil
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. Preheat the oven to 400°F (200°C).
- 2. Wash and pierce sweet potatoes with a fork, rub with olive oil, paprika, salt, and pepper.
- 3. Bake for 45-60 minutes until tender, then slice open and top with organic hummus and fresh parsley.
Hummus and Roasted Vegetable Flatbread
A delicious flatbread topped with roasted vegetables and organic hummus, perfect for a healthy appetizer or light meal.
- 1 whole wheat flatbread
- 1/2 cup organic hummus
- 1 cup mixed vegetables (zucchini, bell peppers, onions), roasted
- 1 tablespoon balsamic glaze
- Fresh arugula for garnish
- 1. Preheat the oven to 375°F (190°C).
- 2. Spread organic hummus over the flatbread, then top with roasted vegetables.
- 3. Bake for 10-15 minutes until warm, drizzle with balsamic glaze, and garnish with fresh arugula before serving.
Hummus and Spinach Stuffed Mushrooms
These bite-sized stuffed mushrooms are filled with a savory mixture of organic hummus and spinach, making them a healthy appetizer.
- 12 large mushrooms, stems removed
- 1 cup organic hummus
- 1 cup fresh spinach, chopped
- 1/4 cup breadcrumbs
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix organic hummus, chopped spinach, breadcrumbs, olive oil, salt, and pepper.
- 3. Stuff each mushroom cap with the mixture and bake for 20 minutes until golden brown.
Hummus and Avocado Toast
A simple yet delicious toast topped with creamy organic hummus and ripe avocado, perfect for breakfast or a snack.
- 2 slices whole grain bread
- 1/2 cup organic hummus
- 1 ripe avocado, sliced
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. Spread organic hummus on each slice, then layer with avocado slices.
- 3. Drizzle with lemon juice, season with salt and pepper, and sprinkle red pepper flakes before serving.
Hummus and Fruit Parfait
A unique and healthy parfait that layers organic hummus with fresh fruits and granola for a nutritious breakfast or snack.
- 1 cup organic hummus
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1/2 cup granola
- 1 tablespoon honey (optional)
- Mint leaves for garnish
- 1. In a glass or bowl, layer organic hummus, mixed berries, and granola.
- 2. Repeat the layers until all ingredients are used.
- 3. Drizzle with honey if desired and garnish with mint leaves before serving.
Frequently Asked Questions (FAQ)
Is hummus gluten-free?
Yes, hummus is naturally gluten-free as it is made from chickpeas.
How long does homemade hummus last?
Homemade hummus can last in the refrigerator for about 4-7 days.
Can hummus be frozen?
Yes, hummus can be frozen for up to 3 months. Thaw in the refrigerator before use.
Is organic hummus healthier than regular hummus?
Organic hummus is made from organic ingredients, which may have fewer pesticides and chemicals.
What are the main ingredients in hummus?
The main ingredients are chickpeas, tahini, olive oil, lemon juice, and garlic.
Can I make hummus without tahini?
Yes, you can substitute tahini with other nut butters or omit it entirely.
Is hummus high in calories?
Hummus is calorie-dense due to its fat content, but it is also nutrient-rich.
What can I serve with hummus?
Hummus pairs well with vegetables, pita bread, crackers, and can be used in sandwiches.