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by inKin
15 Sep

The Best Superfoods A-Z: H is for Hummus

Ok, so we may be cheating a bit here by placing a whole dish instead of one specific food product, but that’s only because pretty much anything that goes into traditional hummus is a superfood in its own right.

No matter how you look at it, hummus is packed full of healthy, nutritious tastiness. It’s also a great introduction into the world-renowned and ultra-healthy (but still delicious) Meditteranean diet, which is famous for its use of fresh ingredients and healthier alternatives to foods eaten elsewhere.



1. Vitamins and Minerals

Hummus is packed with a variety of different minerals and vitamins. In one serving (100 grams), it has a significant (10%-50%) of each of the following: Zinc, Magnesium, Potassium, Vitamin B6, Iron, Phosphorus, Copper, and Manganese. These are all essential minerals and vitamins, many of which are hard to find in other foods.

2. Calories, Protein, Fats, and Fiber

Hummus provides anywhere from 5-10 grams of fiber and fats, and it’s important to note that the fats are unsaturated fats, which is good for us. It also provides 5-10 grams of fiber, which is essential for digestive health. Not bad for something that has under 200 calories per serving.

3. Heart Health

Chickpeas are an excellent way to prevent heart disease, the most common cause of death worldwide, by lowering LDL cholesterol. Olive oil, another crucial ingredient in hummus, is also packed with heart healthy fats. The Meditteranean diet has been found to be the most beneficial in the world, and chickpeas and olive oil are two massive reasons why.

4. Antioxidants

Another feature of chickpeas? They are packed with antioxidants. Antioxidants are necessary for cell repair throughout the body and generally provide a more revitalized and healthy body. This, in the long run, helps prevent many different diseases and illnesses in various parts of our body. 


5. Weight Loss

Any diet needs fats, and it’s a misconception that all fats should be avoided if you want to lose weight. Polyunsaturated and monounsaturated fats are abundant in hummus, and they are an essential part of any healthy diet. Also, since it is high in plant-based protein, you will feel fuller for longer, and avoid the urge to overindulge. 



Healthy Pita Chips with Hummus

This is the simplest and most popular way to utilize hummus. Serve as an appetizer before dinner or as a standalone snack.


Ingredients (for the hummus):

  • 1.5 cups of chickpeas (cooked and drained).
  • Fresh juice from 1 large lemon.
  • 0.25 cup tahini sauce (made my processing hulled and lightly toasted sesame seeds with a dash of salt and then mixing with a few drops of olive oil until creamy smooth in consistency).
  • 1 minced clove of garlic.
  • 2 tablespoons of extra virgin olive oil.
  • 0.5 teaspoon cumin.
  • Salt.
  • 3 tbsp water.
  • 0.5 teaspoon ground paprika.


Instructions (for the hummus):

  1. Combine tahini with lemon juice in the processor—process for 1.5 minutes.
  2. Add olive oil, minced garlic, cumin, and .5 tsp salt to the processor—process for 1 minute. 
  3. Add half of the chickpeas. Process for 1 minute. Add the other half and process for another minute.
  4. Scrape the sides of the food processor, and turn back on, slowly adding 3 tbsp of water until smooth and creamy. 
  5. Serve with a small drizzle of olive oil and ground paprika.


Ingredients (for the pita chips):

  • 6 pockets of pita bread.
  • 0.25 cup olive oil.
  • 0.25 tsp freshly ground black pepper.
  • 0.5 tsp garlic salt.
  • 0.25 tsp dried basil.
  • 0.5 tsp dried parsley.


Instructions (for the pita chips):

  1. Preheat the oven to 400 degrees F.
  2. Cut each individual pita bread pocket into 8 pieces, and place on lined cookie shit.
  3. Combine oil, pepper, garlic salt, basil, and parsley. 
  4. Brush both sides of every triangle lightly with the mixture.
  5. Place in the oven and take out when the chips are a golden brown.


Photo Credit: Depositphotos

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