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Today’s blog was written by University of Utah dietitian intern Emily Barrett.
Happy National Hummus Day!
Today we celebrate hummus, a Middle Eastern food traditionally made from chickpeas, olive oil, and spices. Though there is some disagreement on the origins of hummus, the earliest known mention is in 13th century historical documents from Cairo, Egypt. Today, the food is no longer limited to a geographical region or even its original ingredients! Try our delicious house-made hummus or get adventurous with a lentil, beet, or dessert (yes, dessert!) hummus.
Ways to Enjoy Hummus
• Spread on crackers, bread, or flatbread (try this recipe!) for a protein boost
• Use hummus as a dip for fresh vegetables, especially carrots, snap peas, cucumbers, and celery
• Thin hummus with broth, water, or soy sauce and use as a salad dressing or sauce
• Try pesto hummus on a sandwich or in a pasta for a healthier alternative to traditional pesto sauce
• Combine hummus and Greek yogurt as the base of a chicken salad sandwich mixture
• Use hummus instead of pizza sauce to make individual flatbread pizzas
• Make deviled eggs by mixing the egg yolk, hummus, and oil together, then pipping the mixture back into the egg and sprinkle with paprika
• Try a hummus wrap for lunch by spreading hummus on a tortilla and adding your favorite vegetables or salad
• Replace the cheese in a traditional grilled cheese sandwich with hummus and fresh cut vegetables
• Instead of a traditional chip dip, such as a 7-layer dip, use hummus as the base for a healthier dip your next party
• Try dessert hummus on crackers, fruit, or a spoon!
• Make hummus at home! Try our Beet Hummus (pictured above) or Spicy Halloween Hummus (good any time of the year!)
As if the deliciousness of hummus wasn’t enough, legumes (the beans and chickpeas food category) are nutritional powerhouses. In addition to providing heart healthy and digestion-promoting fiber, legumes are a slowly digested carbohydrate, making them a great option for individuals with diabetes. Legumes are a great source of protein for everyone, especially individuals who do not eat animal products, such as vegans and vegetarians. As an added bonus, legumes tend to be inexpensive, making them an excellent source of protein for individuals on a budget. Legumes also carry essential vitamins and minerals, including the B vitamins and folate.