Light and lemony, hummus packs a big nutritional punch

Light and lemony, hummus packs a big nutritional punch


Hummus_cmykHummus, all the rage over the last few years, has been around since the 13th century. It is a traditional Middle Eastern dish made of mashed chickpeas, olive oil, tahini (sesame seed paste), garlic, salt, and lemon juice.

You will find hummus in numerous flavors and made from a variety of ingredients, including roasted red peppers, beets, avocado, edamame, artichoke…the combinations are endless!

Hummus packs a big nutritional punch. It is high in iron, vitamin D, folate, and vitamin B6. The chickpeas and tahini found in hummus aid great sources of protein and fiber to your diet. Plus, beans, such as chickpeas, have been linked to decreased cancer risk and lower cholesterol levels.

One of the best things about hummus is that it is incredibly versatile. Try using it in one of these ways:

  • Dip for veggies or crackers
  • Spread on sandwiches
  • Topping on a salad
  • Added to a veggie pita pocket
  • Blended with your favorite salsa for a spicy dip

Roasted Garlic Hummus

Makes eight 1/4 cup servings

1 whole head garlic

1/4 cup olive oil, divided

15 ounce can chickpeas, drained and rinsed

2 tbsp. tahini (sesame seed paste)

1/4 cup lemon juice

1/4 tsp. salt

1. To roast the garlic, preheat the oven to 425ºF.

2. Cut 1/4 inch off the top of the garlic head. Place head on a sheet of foil and drizzle 1 tablespoon olive oil on the top. Wrap foil around the garlic head and bake until garlic is golden, about 45-60 minutes. Squeeze garlic cloves out and discard the skins.

3. Add roasted garlic cloves and the remaining ingredients in a food processor. Pulse until well combined.

4. Serve with crackers and veggies or use it as a spread.

Nutrition Information per Serving: 150 calories, 10 gm fat (7 gm unsaturated fat), 13 gm carbohydrates, 3.5 gm fiber, 4 gm protein, 80 mg sodium