Hummus Health
Declan Kennedy
| 26-11-2025
· Cate team
Lykkers, have we ever wondered if our favorite creamy dip, hummus, is actually good for us? More than just a tasty spread for veggies or sandwiches, hummus is loaded with nutrients that can benefit our body in multiple ways.
In this article, we’ll explore the health benefits of hummus and provide a step-by-step recipe, so we can enjoy it at home anytime.
1. Hummus Is Packed with Nutrients
Hummus is made mainly from chickpeas, tahini, olive oil, lemon juice, and garlic. Just 100 grams (3.5 ounces) provides around 7.9 grams of plant-based protein, 6 grams of fiber, iron, folate, magnesium, phosphorus, zinc, vitamin B6, and potassium.
For vegetarians and vegans, this is especially helpful because it delivers protein and essential minerals that might be harder to get from plant-based foods alone.
- Summary: Hummus is nutrient-dense and a strong source of plant-based protein, ideal for supporting daily nutrition.
2. Hummus May Reduce Inflammation
Ingredients like olive oil and tahini help fight inflammation. Olive oil is rich in antioxidants, while sesame seeds in tahini may lower inflammatory markers. Chickpeas also contribute to diets that support healthy inflammation levels.
- Summary: Hummus may help reduce chronic inflammation thanks to its combination of chickpeas, olive oil, and sesame.
3. Hummus Supports Digestive Health
Hummus is high in fiber, which helps our digestive system run smoothly. The fiber feeds good gut bacteria and promotes regular bowel movements. Some of the fiber ferments into short-chain fatty acids like butyrate, which nourishes colon cells and supports digestive health.
- Summary: Hummus fiber supports gut health, encourages good bacteria growth, and maintains digestive regularity.
4. Hummus Helps Stabilize Blood Sugar
Chickpeas have a low glycemic index, releasing sugar slowly into the blood. Combined with protein, fiber, and healthy fats, hummus helps maintain balanced blood sugar levels, avoiding sharp spikes.
- Summary: Hummus is excellent for keeping blood sugar stable, thanks to its nutrient composition.
5. Hummus Supports Heart Health
Chickpeas and olive oil in hummus may help reduce LDL (“bad”) cholesterol and improve heart health. Studies show diets rich in legumes and healthy fats reduce heart disease risk factors.
- Summary: Eating hummus may lower risk factors for heart disease and support a healthy heart.
6. Hummus Helps Manage Weight
Hummus can help us feel full longer. Fiber increases satiety hormones, protein supports metabolism, and healthy fats help reduce cravings. People who eat hummus regularly often have lower BMI and smaller waistlines.
- Summary: Hummus helps control appetite and supports healthy weight management.
7. Hummus Fits Many Dietary Needs
Hummus is naturally free from gluten, nuts, and dairy. Most people can enjoy it safely, though those sensitive to sesame or FODMAPs should be cautious.
- Summary: Hummus is allergy-friendly and suitable for various diets.
8. Step-by-Step Hummus Recipe
Now, let’s make hummus at home. It’s creamy, healthy, and takes less than 10 minutes.
Ingredients:
- 2 cups (about 400g) canned chickpeas, drained and rinsed
- 1/3 cup (80g) tahini (sesame paste)
- 1/4 cup (60ml) fresh lemon juice
- 2 tablespoons (30ml) extra-quality olive oil
- 2 garlic cloves, peeled and crushed
- 1/2 teaspoon salt (adjust to taste)
- Optional: 2–3 tablespoons water to adjust consistency
Instructions:
1. Prepare the chickpeas: Drain the canned chickpeas and rinse them under cold water. This removes excess salt and liquid from the can.
2. Add ingredients to a blender or food processor: Place the chickpeas, tahini, lemon juice, olive oil, garlic, and salt into the blender.
3. Blend until smooth: Process for 2–3 minutes until the mixture is creamy. Stop and scrape down the sides if needed.
4. Adjust consistency: If the hummus is too thick, add water, 1 tablespoon at a time, blending after each addition, until the desired creaminess is reached.
5. Taste and adjust: Sample your hummus. Add more salt or lemon juice if needed for flavor.
6. Serve: Transfer the hummus to a bowl. Drizzle a little olive oil on top and sprinkle paprika or chopped parsley if desired.
Serving suggestions:
- Spread on sandwiches or wraps instead of mayonnaise.
- Serve as a dip with carrots, celery, cucumbers, or bell peppers.
- Use as a base for grain bowls or salads.
Summary: Homemade hummus is simple, versatile, and packed with nutrients. With just a few ingredients, we can enjoy a creamy, healthy dip anytime.
Enjoy Hummus
Lykkers, hummus isn’t just a tasty treat—it’s a simple way to nourish our body every day. With homemade hummus, we control the ingredients and enjoy it fresh. Let’s scoop some onto our favorite veggies or sandwiches and make our snacks both healthy and delicious!
Consumer Reports: Is hummus healthy?
Video by WFLA News Channel 8