Traditional hummus is made from chickpeas, lemon juice, garlic and tahini.
Hummus, a traditional Middle Eastern bean spread made from chickpeas blended with lemon juice and spices, gained popularity in the United States as an alternative to high-fat dips. The chickpeas give it a similarly creamy texture but a much better nutritional profile. Low in saturated fat and high in protein and fiber, hummus can add healthy flavor to a variety of dishes.
Hummus Sandwich
Hummus makes a satisfying vegetarian wrap sandwich as it provides a thick filling in place of meat. Lay the wrap flat and spread a layer of hummus on it. Fill the rest of the wrap with greens, tomato, cucumber, avocado, carrots and any other desired vegetable. Other Mediterranean ingredients such as olives, capers and artichokes add complementary flavors. Wrap the tortilla and enjoy. For an alternative, use pita bread.
Vegetable Dip
Hummus makes a healthy and flavorful dip for vegetables crudites and can be served at parties or eaten as an afternoon snack. Hummus has less salt and saturated fat than traditional sour cream-based dips and is lactose-free. Serve it with celery sticks, bell pepper pieces, carrot slices or raw broccoli. Feta cheese, artichokes, red pepper or garlic can be mixed or pureed into the hummus to give the dip additional flavor.
Cracker Spread
Instead of cheese or peanut butter, use hummus as a cracker spread for hors d'oeuvres or snacks. Top it with a sprig of cilantro or a leaf of green lettuce. Add a slice of olive or tomato. Try mixing traditional garlic hummus with cooked spinach and adding spices such as tahini, cumin, sumac powder, salt and pepper. Hummus also goes well with tortilla or pita chips.
Pizza
Hummus makes an interesting tomato-sauce substitute on pizza. The unexpected flavor of garlic or red pepper hummus adds spice to the pizza. You can top the pizza with whatever vegetables you like and feta or Parmesan if you want cheese. Some recipes recommend broccoli florets or asparagus as particularly good accompaniments for the flavor of hummus.
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