May 13th is International Hummus Day which is an opportunity to celebrate the delicious concoction of chickpeas, tahini, lemon juice and garlic. Hummus has been around for centuries and is a versatile and healthy staple in many diets.
- Hummus reigns from the Middle East dating back to the 13th century.
- The word “hummus” is from the Turkish word humus, meaning “mashed chickpeas.”
- Chickpeas, aka garbanzo beans, are recorded as one of the earliest cultivated legumes in the world.
- Fast forward to the 1970s when hummus first becomes popular in Western countries, particularly in health-conscious communities.
- In 1985, the love for hummus exploded when Sabra, a leading brand of commercial hummus, was launched by two partners in Queen, New York. Hummus was finally made widely available to the American public.
- By 2010, hummus became a billion-dollar industry in the US due to the increased demand for healthier snack options. This led to the first International Hummus Day in 2012.
Nutritionally, classic hummus is rich in protein, dietary fiber, and healthy fats. A typical serving of hummus (about 2 tablespoons) contains approximately 70 calories, 2 grams of protein, and about 5 grams of fat, primary healthy unsaturated fat. Each serving has about 6 grams of carbohydrate, including 1-2 grams of fiber. Chickpeas provide essential nutrients, including iron, potassium, folate and magnesium, contributing to a balanced diet.
Hummus can be enjoyed so many different ways!
- This traditional garlicky hummus is easy to make and is delicious as a dip or spread on this Roasted Turkey Hummus Wrap.
- For an easy appetizer recipe, consider this eggplant caponata which pairs nicely with hummus.
- Perfect for a delicious spread or dip, this sweet and tangy Honey Dijon Mustard takes center stage. Serve it with warm pita bread or chips for a delightful texture contrast.
- This Golden Sesame-Turmeric Hummus is richly flavorful and will be a showstopper on your next vegetable platter.
- Turn your hummus into a salad dressing by thinning it out with lemon juice, olive oil, and a splash of water. It makes a creamy, tangy dressing that’s perfect for drizzling over greens, veggies, or grain bowls.
- For a creamy twist on pasta and a bit of a protein boost, stir a couple tablespoons of hummus into your cooked noodles. You may want to thin out the hummus with a splash of the pasta water for an easy mix.
- Spread hummus on a flatbread or pizza crust as a base, then add your favorite toppings like olives, spinach, and feta cheese. Or try this veggie pizza that is topped with hummus, squash and zucchini.
- Try hummus as a dip for grilled meats or seafood to enhance your meal.
- Mix hummus into the filling for deviled eggs instead of mayo for a healthier, protein-packed version of this party favorite. They’re just as creamy but with a nice little flavor boost. Perfect for your next potluck or snack board.
- Start your day with a savory breakfast bowl by pairing hummus with poached eggs, sautéed spinach, and a side of toast. It’s a hearty, protein-packed way to kick off your morning.
- Speaking of toast, pair hummus with mashed avocado on toast for a powerhouse breakfast.
- Instead of sour cream, top your baked potato with hummus for a creamy, flavorful alternative. Add some chives or crispy bacon on top for a little extra flair. It’s a fun way to change up your usual potato toppings.
There are endless varieties of flavored hummus with different nutrition profiles.
- Enjoy roasted red pepper hummus or a spicy variety infused with chili or harissa for a kick of heat.
- Vibrant pink hummus is made with roast beets for a unique flavor.
- Blend in avocados for a hummus with a rich texture.
- Pumpkin hummus is a seasonal treat featuring pumpkin puree and warm spices.
- There are also sweet versions that may be labeled as “dessert hummus” that resemble a chickpea puree with sweeteners and add-ins like chocolate chips or fruit. These sweet varieties don’t contain garlic, tahini, or other ingredients that define traditional hummus.
Celebrate National Hummus Day on May 13th. Explore different versions of hummus by adding different ingredients and spices. Decorate it with hot mushrooms and veggies or create salad bowls. You won’t be disappointed!
