Hummus Versatile Nutritional Cuisine

Delicious Hummus Spread

Hummus is a common part of everyday meals eaten for the high protein content found in chickpeas.  It is consumed around the globe combined with a wide variety of ingredients to create different types of hummus. In 2020 the global hummus market at 811.9 million dollars in the United States anticipated reaching 1021.6 million UDS by the end of 2026 expanding with a CAGR of 3.3 percent during the forecast period of 2021 to 2026 pre-pandemic figures (Market Watch). 

As hummus recipes vary so does the nutritional content depending primarily on the chickpea proportion ratio. Plant based proteins have become more popular particularly protein rich nuts, tofu, chickpeas, peas, beans, tempeh, soy, beans. The market value of plant based proteins is estimated to be 14.3 billion US dollars in 2025, compared to 8.9 billion the market was forecasted to be worth in 2019.

Chickpeas is the main ingredient of conventional hummus recipes with significant amounts of protein, dietary fiber, vitamin B6, magnesium, and other nutrients. Hummus recipes vary in flavor and are often consumed as a staple in the Mediterranean diet eaten as a versatile favorite recipe.  Hummus provides roughly 70 calories per 28 grams equal to 2 tablespoons per serving to make it a food most people overeat without realizing it. When eaten in moderation, hummus is considered a good protein packed with healthy ingredients high in fiber, vitamins, minerals, and antioxidants known to reduce chronic inflammation in the body. 

Each year the average American consumes 1.85 pounds of hummus on a regular basis consumed as vegetable dips, spreads, toppings, or used in favorite recipes to enrich any cuisine with flavors. Chickpea is the key ingredient in hummus. It can be made into a savory dish made from cooked mashed chickpeas typically blended with tahini, lemon juice, and garlic. New hummus varieties have emerged from the familiar classic hummus version to other popular commercial options. Hummus is becoming more popular in the American diet with 15 million Americans consuming hummus each year.

Classic Hummus

Ingredients 

2 cups canned chickpeas drained, rinsed

5 cloves of garlic Roasted

1 shallot peeled roasted

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

⅔ cup cashew butter

⅓ cup olive oil

Directions

1.) Preheat the oven to 400 degrees F. Wrap the garlic and shallot in tin foil drizzled with olive oil.

2.) Roast the garlic and shallot in a preheated 400-degree oven for 20 minutes until softened.

3.) Combine the chickpeas, roasted garlic, shallot, salt, pepper, cashew butter, olive oil in a food processor. Puree all ingredients until the mixture is smooth

4.) Chill the Classic Hummus in an airtight container in the refrigerator.

Hummus can be used as a vegetable dip for the ultimate crudites platter as a delicious appetizer for any special occasion.  Hummus can be added to any recipe adding richness to any dish.  Dollop hummus on grilled chicken topped with fresh salad greens and sprouts for a healthy hummus meal high in protein-packed with nutrition.

Cheers!

Patricia Lynn

Photo by Monika Grabkowska on Unsplash