Hummus – The Healthiest Food On Earth And 9 Delicious Recipes

Healthy food I simply respect and adore! So here I am slowly drifting away….my mind takes me into the alleys of world-wide known exotic recipes.

This time I am walking you down the cuisine lane of Middle Eastern delicacies – so let us do a treasure hunt on hummus: we check out hummus origins, hummus health benefits, hummus recipes ideas, and we even get to see how to organize our own oriental hummus party!

What is Hummus?

Hummus is a healthy chickpeas puree usually used as a spread. Naturally, hummus consists of a number of other key ingredients too but the most important hummus ingredient is chickpeas, together with sesame paste called tahini.  

Based on the variety of hummus recipes, we can add a number of different healthy ingredients in order to bring the famous oriental food to taste. So, if you are curious about what other healthy ingredients can serve us to make hummus, simply check out our hummus recipes below.

Hummus origins – hummus comes originally from the Middle East, but has in recent years become popular as a healthy food both in America and in Europe. Supermarkets often sell hummus as a healthy spread that can be found for sale in the refrigerated section. Apart from the fresh hummus form, it is also offered as canned hummus.

Hummus is a part of many worldly cuisines, from the Lebanese, Israeli to Egyptian, Syrian and Palestinian cuisine. International immigrants gradually introduced hummus to America and Europe. The popularity of hummus is rapidly increasing in the Western world and is shaping its new nutrition trends as it is a healthy vegetarian food that perfectly fits into modern fast and healthy lifestyles.

Various hummus names – hummus has already been mentioned as food since the 13th century in a Cairo cookbook. In the course of time, the name hummus lived through many spelling varieties – hummus is the most used spelling but its other spelled names are humous, humus, hoummos, houmous, hummous, humos, hommus, hoemoes, hoummous.

How to Make Hummus?

Hummus basic recipe – A variety of ingredients can be found in hummus, but the very basic components are chick peas, otherwise known as garbanzo beans. Chickpeas are healthy high-protein legumes and one of the oldest cultivated vegetables in the Middle East.

The other important ingredient is tahini, which is a sesame seed paste. It has a strong flavor and is used in small quantities to add flavor to hummus. Other essential healthy elements of hummus are olive oil, lemon and garlic.

The above ingredients are an indispensable part of the traditional hummus. However, many variations exist today, and they can be olives, peppers, spinach, spices and seeds but it all eventually depends on the cook’s imagination and creativity!

Hummus Health Benefits – Is Hummus Truly Healthy?

You might wonder “Is hummus really that healthy and good for me?” If so, simply continue further with your reading on hummus and you will be amazed by some of the most important hummus health benefits:

Humus increases iron blood levels – chickpeas, as the basic ingredient of humus, are an excellent source of iron. In addition, they contain vitamin C, which promotes the absorption of iron in our bodies. Therefore, humus is often recommended for people who are anemic.

1.Humus prevents blood clotting – chickpeas belong to the legume family, which is extremely rich in vitamin K. It plays an essential role in coagulation or clotting of blood, preventing the formation of blood clots.

2. Humus regulates blood sugar levels and energy – humus is a healthy and rich source of complex carbohydrates that break down slowly and prevent a sharp rise in blood sugar. Instead, proteins provide energy for the body, which makes the humus great food in special nutrition regimes.

3. Humus reduces cancer and heart disease risks – just one cup of hummus contains 36 % of the recommended daily dose of foliate, and its consumption is associated with a reduced risk of developing cancer and heart disease.

4. Humus lowers cholesterol – regular consumption of chickpeas lowers cholesterol levels in our blood, especially when administered on a daily basis. It can serve as a healthy replacement for cereal products.

5 Humus is healthy for weight loss – chickpeas high fiber content enable us to feel full sooner even if using relatively small portions, whereby we are reducing the risk of obesity and increased blood sugar.

6. Hummus is healthy for bones – chickpeas in humus contain a satisfactory amount of calcium. Calcium ensures healthy growth and structure of the bones.

7. Hummus is healthy for brains – due to the vitamin B6, hummus can make us feel happy as B6 stimulates serotonin production (and serotonin is known as a happiness hormone). For example, one cup of hummus contains 1 mg of daily intake of B6 vitamin and the recommended daily intake is 1.3 mg of B6.

8. Hummus is healthy for digestion – due to its fiber content in chickpeas, hummus is great for cleaning up of our intestines and aids our proper digestion.

9. Hummus is healthy for immune system – due to its high level of iron and hemoglobin it is good for oxygene transport and therefore also for our metabolism. Zink also takes care of immune system and makes hummus healthy for us.

What to Eat with Hummus?

You can dip various veggies into your hummus – cucumbers, fresh peppers, broccoli, carrots, grilled eggplants or zucchinis or eat it with pita bread, French baguette, Italian ciabatta and in wraps.

How to Serve Hummus?

Hummus is often served on a board topped with olive oil and garnished with fresh parsley, vegetables and a red pepper sauce. Hummus paste can be used for bread dipping. This is often flat bread such as pita. Hummus can also serve as an accompaniment to all kinds of main dishes such as falafel, chicken, fish or eggplant. In the Western world hummus is often used as a spread or dip and as a healthy meal replacement. Obviously, foods such as hummus contain many important nutrients that are essential and healthy for us so hummus should definitely be added to our regular diet.

Hummus Recipes

So having read some of the hummus benefits you can go and enjoy healthy hummus to the fullest – feel free to combine a few spoonfuls of this delicious and creamy paste with your everyday snacks and meals, and you will greatly benefit from it! I know I will!

I must admit that hummus nutrition is not really my daily thing but as I adore fusion kitchen, I am presenting here perhaps some well known hummus recipes and some of my own culinary creations too.

I have tried to mix and match some Middle Eastern, American and European tastes blending them into a rhapsody of palatal perfection:

  1. Homemade Hummus Recipe
  2. Easy Hummus Recipe
  3. Green Pesto Hummus Recipe
  4. Pumpkin Hummus Recipe
  5. Raw Red Pepper Hummus Recipe
  6. Garlic Hummus Recipe
  7. White Bean Hummus Recipe
  8. Roasted Red Pepper Hummus Recipe
  9. Eggplant & Mustard Hummus Recipe

Homemade Hummus Recipe

 Hummus ingredients:

  • 1 can of chickpeas (app.300-400 gr)
  • ½ tablespoon of tahini paste
  • 1-2 cloves of garlic
  • ½ tablespoon of lemon juice
  • ½ teaspoon of lemon zest
  • 100 gr of green olives
  • 1-2 tablespoons of olive oil
  • ½ tablespoon of mayo
  • Salt and pepper (to own taste)

Hummus preparation:

For hummus preparation you will need a glass ball, a stick blender, a strainer and a spatula. To start with, put the chickpeas into the strainer and remove all the water. Put the chickpeas and tahini paste into the glass bowl in order to continue with your hummus recipe.

Add chopped garlic, finely chopped green olives, olive oil, mayo, lemon juice and a bit of lemon zest for some fresh taste. Salt and pepper are added to personal taste (some people try to avoid salt in order to prevent high blood pressure but it is up to you to decide how much salt you will need). Mix it all in with a spatula. Then take a stick blender and continue blending – if you feel that the mixture is too dry, add some more olive oil and / or mayo. Mix well into a smooth paste.

Serving tip: previously toast some French baguette bred or pita bread and enjoy your hummus as a light dinner – you can consume it with some mint tea and honey.

Easy Hummus Recipe

Hummus ingredients:

  • 1 can of chickpeas (app.300-400 gr)
  • 1-2 cloves of garlic
  • 1-2 tablespoons of olive oil
  • 1-2 tablespoons of sour cream
  • 1 tablespoon of chopped parsley
  • Salt and pepper (to own taste)

Hummus preparation:

Also, for this hummus recipe preparation you will need a glass ball, a stick blender, a strainer and a spatula. Strain the chickpeas in your strainer. When you have removed all the water, put the chickpeas into the glass bowl.

Add the rest of the hummus ingredients: olive oil, chopped garlic, sour cream, chopped parsley and salt and pepper to own taste. Mix in shortly with a spatula. Then take the stick blender and blend gradually into a smooth consistency, adding slowly some extra oil, if you feel the hummus consistency is not smooth enough. This type of food will be a great addition to your healthy nutrition program or your new diet. It is easy and simple to make and you can grab it as hummus breakfast sandwich on your way to work!

Green Pesto & Spinach Hummus Recipe

Hummus ingredients:

  • 1 can of chickpeas (app.300-400 gr)
  • 1-2 cloves of garlic
  • 50 gr of fresh baby spinach leaves
  • 1-2 tablespoons of olive oil
  • 1 tablespoon of sour cream
  • 1 tablespoon of mayo
  • ¼ of teaspoon of tahini paste (optional)
  • 1 teaspoon of green pesto sauce
  • Salt and pepper (to own taste)

Hummus preparation:

Again, for this hummus recipe preparation you will be using a glass ball, a stick blender, a strainer and a spatula. Strain the chickpeas in your strainer and when you have removed all the water, put the peas into the glass bowl.

Clean and wash the baby spinach leaves, chop thoroughly and add to the chickpeas. Start adding the rest of the hummus ingredients:  mayo, green pesto, olive oil, chopped garlic, sour cream, tahini paste (optional, if you don’t like the taste of tahini) and salt and pepper to own taste. Shortly mix everything together and afterwards take your stick blender and blend gradually into a smooth consistency. You can add some extra oil, if you feel the hummus spread is not smooth enough.Enjoy your delicious oriental food with some pita bread!

Pumpkin Hummus Recipe

Hummus ingredients:

  • 1 can of chickpeas (app.300-400 gr)
  • 1-2 cloves of garlic
  • 1 onion
  • 100 gr of fresh pumpkin
  • 3-4 tablespoons of olive oil
  • 1 tablespoon of sour cream
  • 1 tablespoon of mayo
  • 1 tablespoon of lemon juice
  • ¼ of teaspoon of tahini paste (optional)
  • ¼ of teaspoon of cinnamon (optional)
  • ¼ teaspoons of bouillon powder
  • Salt and pepper (to own taste)

Hummus preparation:

Here offered recipe for hummus is something that hopefully might become a part of your healthy hummus nutrition, especially if you are into experimenting with different tastes in fusion cuisine – you will need a glass bowl, a rasp, a stick blender, a strainer and a spatula. Strain the chickpeas in your strainer and when you have removed all the water, put the chickpeas into the glass bowl.

Clean and wash the pumpkin flesh and rasp it. Clean and chop your onion and sauté it with 1-2 tablespoons of olive oil, then add the pumpkin shreds and sauté together, with some bouillon powder (you might want to go for a raw option of veggies – in this case you will not need to sauté the onion nor the pumpkin, simply rasp the pumpkin and chop the onion into tiny pieces and add to the chickpeas; in this case you will not need the bouillon powder either).

Gradually add the rest of the hummus ingredients:  mayo, lemon juice, cinnamon (own taste, use less if you don’t want to have a strong cinnamon taste), olive oil, chopped garlic, sour cream, tahini paste (optional, if you don’t like the taste of tahini) and salt and pepper to own taste.

After mixing it all in, take your stick blender and blend gradually into a smooth consistency. You can add some extra oil, if you feel the hummus spread is not smooth enough. Serve chilled with some wraps and freshly cut cucumber slices, topped with some Greek yoghurt (optional).

Raw Red Pepper Hummus Recipe

 Hummus ingredients:

  • 1 can of chickpeas (app.300-400 gr)
  • 1-2 cloves of garlic
  • 100 gr of raw red peppers
  • 100 gr of green onions
  • 1-2 tablespoons of olive oil
  • 1 tablespoon of sour cream
  • 1 tablespoon of mayo
  • ¼ of teaspoon of tahini paste (optional)
  • Salt and pepper (to own taste)

Hummus preparation:

Put your strained chickpeas into a glass bowl. Cut and clean red peppers and chop together with green onions. Add to the chickpeas. 

Then, the rest of the hummus ingredients can go into the bowl too:  mayo, olive oil, chopped garlic, sour cream, tahini paste (optional, if you don’t like the taste of tahini) and salt and pepper to own taste.

Use the stick blender and pulse gently all the hummus ingredients. You can add some extra oil, if you feel the hummus spread is too dense. Continue until satisfied with how it all looks and tastes. Invite your family and friends to share your food delights with you…

Garlic Hummus Recipe

Hummus ingredients:

  • 1 can of chickpeas (app.300-400 gr)
  • 5-6 cloves of garlic
  • 100 gr of green onions
  • 100 ml of Greek yoghurt
  • 1-2 tablespoons of olive oil
  • 1 tablespoon of sour cream
  • 1 tablespoon of mayo
  • ¼ of tahini paste (optional)
  • Salt and pepper (to own taste)

Hummus preparation:

Take the chickpeas to a strainer, remove all the excess water, then put into a bowl and start adding all the hummus ingredients afterwards: garlic, green onions, Greek yoghurt, sour cream, mayo, tahini paste (optional) and of course, salt and pepper to your own taste. When it is all blended with your stick blender, put it into fridge to be chilled and serve as an evening snack by your fireplace!

This recipe for hummus can actually serve you to create a delightful hummus dip to go with some veggies or some tortilla chips when you decide to have some movie nights at your place, alone or with a cozy company!

White Beans Hummus Recipe

Hummus ingredients:

  • 1 can of white beans (app.300-400 gr)
  • 1-2 cloves of garlic
  • 10 mid-size fresh mushrooms
  • 1-2 tablespoons of olive oil
  • 1 tablespoon of sour cream
  • 1 tablespoon of mayo
  • ¼ teaspoon of tahini paste (optional)
  • Salt and pepper (to own taste)

Hummus preparation:

Strain the white beans and put them into a bowl. Wash and clean mushrooms (some claim they only need to be cleaned with a little brush, personally I prefer to wash them too and remove all the dirt thoroughly!).

Cut the mushrooms, chop the garlic, put the mushrooms and garlic into the bowl and start adding other hummus recipe ingredients: olive oil, sour cream, mayo, tahini paste and salt and pepper according to own taste. Blend everything together. And have a nice meal – you can eat hummus with a home-made cous-cous salad.

Roasted Red Pepper Hummus Recipe

Hummus ingredients:

  • 1 can of chickpeas (app.300-400 gr)
  • 1-2 cloves of garlic
  • 100 gr of grilled red peppers
  • 50 gr of pre-roasted sunflower seeds
  • 1-2 tablespoons of olive oil
  • 1 tablespoon of sour cream
  • 1 tablespoon of mayo
  • ¼ of tahini paste (optional)
  • ¼ of teaspoon of Mediterranean herbs mix (optional)
  • Salt and pepper (to own taste)

Hummus preparation:

After straining the chickpeas and putting them into a bowl, clean and cut red peppers in thick stripes and grill them shortly on your grill (no need to add oil, some salt will be enough).

When red peppers are grilled enough, take them out and let cool of a bit. Then cut the grilled peppers, chop the garlic, and join them into the bowl with the chickpeas.

Add other hummus recipe ingredients: olive oil, sour cream, mayo, tahini paste, pre-roasted sunflower seeds, Mediterranean herbs mix (you can buy the sunflower seeds and herbs mix at your local supermarket). Salt and pepper are added according to own taste. Mix firstly everything in with a spatula and then blend everything together with a stick blender. And your hummus spread is ready in no time!

Eggplant & Mustard Hummus Recipe

Hummus ingredients:

  • 1 can of chickpeas (app.300-400 gr)
  • 1-2 cloves of garlic
  • 100 gr of grilled eggplant
  • 50 gr of feta cheese
  • 1 tablespoon of flax seeds
  • 1-2 tablespoons of olive oil
  • 1 tablespoon of sour cream
  • 1 tablespoon of mayo
  • ¼ of teaspoon of mustard (or to own taste)
  • Salt and pepper (to own taste)

Hummus preparation:

After straining the chickpeas and putting them into a bowl, clean and cut your egg plant into somewhat thicker pieces. Put some salt on the cut eggplant and wait for 15-20 minutes so the bitterness from the eggplant disappears (remove the excess water coming out of the eggplant pieces with a kitchen towel). Grill the eggplant pieces shortly on your grill (no need to add oil).

After 5-10 minutes (or shorter, depending on your eggplant and how thinly cut it is) remove the eggplant and let it cool a bit. Then chop the garlic, and join it into the bowl with the chickpeas and eggplant.

Use the rest of the hummus recipe ingredients: olive oil, sour cream, mayo, tahini paste, mustard, feta cheese, flex seeds and salt and pepper (own taste based). When everything is made into a nutritional spread, dig in and save some of it for later!

How to Organize an Oriental Magic Hummus Party?

Do you feel like having an exotic, perhaps even an oriental party any time soon? Then go beyond your wildest fantasies and create your own house-warming party for your friends in style! You have to admit that nothing else compares to spending time with your friends and chatting in a relaxed atmosphere during the weekend!

So, why not do something crazy and spontaneous and organize an Oriental Magic Hummus party and enjoy all the oriental hummus recipes proposed here in the text?!

Here is a suggestion for a hummus party list:

  • Hummus spreads and hummus dips
  • Carrots /cucumber /apples (cut in sticks for dipping your hummus dip)
  • 2-3 scented candles (with cinnamon scent) for a romantic touch
  • Small glasses for oriental tea (jasmine tea has a great aroma)
  • Several colorful pillows to relax on
  • Pistachios and cashew nuts for healthy snacks
  • Some falafel and kebabs for oriental touch
  • Dried figs and dates as healthy sweet tooth delights
  • Baklava as an ultimate sweet tooth desert
  • Aladin’s lamp and a magical carpet for special effects J

Experience the thrill of a magical party for relaxed sitting on the floor with your friends….if you are preparing an international party with friends of various cultural backgrounds, you might even want to throw in some American finger food, fried chicken wings, tortilla chips to go with hummus spreads and dips.

Optionally, you can even ask your guests to bring some of their favorite, home-made healthy food.

And if you throw in some give-away hummus dips or small spread jars as presents for your guests, then the success of your oriental hummus party will be guaranteed!