Apparently hummus risotto is a thing.
When I say hummus, you say...pita chips, right? But that's not the only thing you can slather with this creamy, Middle Eastern-born spread.
Hummus' main ingredient, chickpeas (or garbanzo beans) "have grown in this region of the world for thousands of years, but nobody can decide whether it’s Syrian, Lebanese, Arabic, etc.," explains food researcher Lana Chehabeddine. “Different countries in the Middle East like to claim ownership, but the actual word 'hummus' is Arabic for 'chickpea.'”
Though its exact origin is still up in the air, hummus (along with other dips like baba ghanoush and muhamarrah) "is traditionally used in what Middle Easterners call a ‘mezza’ 0r 'mezzah' style meal, in which everyone tastes a little of a few small staple dishes on the table,” says Chehabeddine. “Otherwise, hummus has been traditionally used as a dip for pita bread and a side for shish kabobs, grilled meat on skewers."
With its rich history and subtle, creamy texture and flavor, it's no wonder hummus is popular around the world today.
It's also got some impressive health perks, too. The dip is packed with protein and other nutrients, like magnesium, iron, and fiber, according to dietitian Maggie Michalczyk, RD. You can thank the humble chickpea for those benefits.
Honestly, though, every traditional component of this tasty spread brings something to the table. “Besides the protein and fiber benefits of the chickpeas, olive oil provides unsaturated fat and an anti-inflammatory kick, as do the omega-3 rich sesame seeds in tahini,” says Dr. Alexia M Moutsatsos, MD, FACP. “Other common add-ins like garlic and lemon also provide antioxidants and vitamin C, respectively.”
Not to mention, chickpeas are a seriously affordable protein source, making hummus a cost-efficient and nutritious staple for vegetarians, vegans, and omnivores alike. It's also pretty easy to make your own: All you need is a can of chickpeas, garlic, lemon juice, tahini, and olive oil. Just add your ingredients to a food processor and you'll have fresh hummus in minutes, Michalczyk says.
Don't limit your hummus consumption to just chips or carrot sticks, though. Here's what else to eat with hummus, according to a few super-creative nutritionists.
1
Experiment With Different Veggies
Okay—so this is still a “veggie” method, but hummus is a great tool for trying veggies you haven’t tried before, or don't usually like eating.
“Get creative with different veggies—sliced peppers, jicama, radish slices, celery, cherry tomatoes, snap peas, cucumbers, cauliflower, and broccoli florets are all great ways to change up what you dip into hummus,” Michalczyk says. You’ll get a great crunch and tons of nutrition.
2
Use It As Salad Dressing
Make your salad thick and creamy, instead of drenched in sauces and oils, with a hummus dressing. “Putting two tablespoons of hummus on top of my salad and dipping bites as I go is great," says Michalczyk. "You really don't need dressing if you're doing it that way.”
3
Pair It With Apple Slices
“Apple slices dipped in hummus is an amazing sweet and savory combination that adds a new twist to the more traditional apples and peanut butter snack,” says nutritionist Maggie Moon, RD. It may sound a little strange, but it’s delicious, especially if you tend to prefer savory flavors.
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4
Use It As A Marinade
“Hummus actually makes a great marinade with meat," says Natalie Rizzo, RD. "Just slather it on a piece of chicken or fish, let it marinate for an hour, and then bake as you normally would. The final result will have the flavors of hummus.”
5
Use It In A Sandwich
Roasted veggie sandwiches can get notoriously messy, but hummus helps it all stay put, while adding a protein-packed base.
“Try spreading hummus on two pieces of toast, then sprouts, avocado, and roasted carrots in between," says Moon. "The olive oil in the hummus will help your body absorb the vitamin A in the carrots, and the carotenoids in the avocado.”
6
Sub For Avocado Toast
Instead of that avocado toast for brunch, make a hummus toast. “I like to use it on open-faced toast, because it offers a great foundation for toppings, while adding a savory dose of plant protein,” says Moon.
Try making a hummus toast layered with chopped red bell peppers for vitamin C and a sunny-side-up egg for brain-boosting choline and lutein, she suggests.
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7
Lighten Up Risotto
Risotto is often dense, but you can give it a healthier makeover with hummus. “Due to it's creamy texture, hummus can replace dairy for anyone who eats dairy-free, or wants to lighten up a rich dish," says nutritionist Kelly Jones, RD. "I make a creamy spring risotto with hummus instead of dairy–and you can change the flavor easily each time you make it with different hummus varieties.”
8
Make Veggie Roll-Ups
Rolled up veggies make great dishes or appetizers. “Instead of filling eggplant or squash with ricotta, you can change it up with your favorite hummus," says Jones. "Whether cooked in an eggplant rollatini or raw in this zucchini rollatini, it's a fresh take on a classic type of dish.”
9
Swap It For Cream Sauce
Say goodbye to dense alfredo, and hello to creamy, nutritious hummus. “On a lazy weeknight where you just need a quick dinner, elevate the fallback pasta dinner by using hummus as a ‘cream sauce.’" says Jones. "Just cut with a little water until you get the texture you're looking for as a sauce.”
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10
Create A Fancy Bowl
Hummus comes in a variety of flavors, and it's an excellent addition to a grain bowl meal. “Combine rice or quinoa with blanched leafy greens, olives, walnuts, avocado, plain Greek yogurt, and hummus,” recommends nutritionist Suzanne Dixon, RDN.
11
Add It To Brownies
“I know this sounds weird, but it works!" says Dixon. "You can replace some of the solid shortening or fat with hummus, which gives a great texture and helps retain moisture in your finished baked good.”
You get a little extra fiber, a delicious dessert, and some extra legumes in your diet. Just be sure to use plain hummus.
12
Make A Hummus Pizza
Don't have pizza sauce handy? Swap in hummus instead. Then, “add olives, feta, pickled peppers, and you're in for a fun new style of pizza,” says Dixon.
Plus, the hummus add more nutrition (hi, fiber and protein) to your pie, so you'll feel satiated instead of tempted to eat the entire thing at once.
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13
Scramble It Up
Hummus and eggs are an oddly great combo. “Whether you love eggs or go for the vegan, ‘tofu scramble’ option, a dollop of hummus can make the classic breakfast dish even more delicious,” says Dixon.
14
Put A Dollop On Avocados
How's this for a fun snack? Start by cutting an avocado in half and removing the pit. Then, top the avocado with hummus, fresh, finely-chopped tomatoes, and black olives, recommends Dixon. (Or, play around with whatever toppings you like!)
Finally, grab a spoon and you’re set for a nutrient-packed snack.
Isadora Baum
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.
Nikhita Mahtani
Nikhita Mahtani is an NYC-based freelance journalist covering primarily health and design. She graduated with an M.A in Magazine Journalism from New York University and loves to debunk popular health myths. Her idea of wellness includes a sweaty spin class, wine with loved ones, and experimenting with new recipes in the kitchen.
