Introduction – What is Hummus and its Benefits
Hummus has become a popular dip, spread, and condiment for many people around the world. But what exactly is hummus and why should you consider incorporating it into your meals?
Hummus is a Middle Eastern dish made from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, salt, and garlic. It can be found in many grocery stores and is often used as a dip for vegetables or pita bread.
In addition to being delicious, hummus also offers some health benefits. According to nutritionist Tanya Zuckerbrot, “Hummus is high in fiber, protein, and several vitamins and minerals, such as iron and magnesium. It also contains healthy fats, which help keep you feeling full longer.”
Hummus Wraps
Hummus wraps are an easy and tasty meal option. Start by spreading a thin layer of hummus onto a large wrap. Then top with your favorite vegetables, such as spinach, tomatoes, cucumbers, bell peppers, and carrots. Roll up the wrap and enjoy!
Recipe
Ingredients:
- 1 large wrap
- ¼ cup of hummus
- ½ cup of spinach
- ½ cup of tomatoes, diced
- ½ cup of cucumbers, sliced
- ½ cup of bell peppers, diced
- ½ cup of carrots, shredded
Instructions:
- Spread ¼ cup of hummus on the wrap.
- Top with spinach, tomatoes, cucumbers, bell peppers, and carrots.
- Roll up the wrap and enjoy!
Hummus Veggie Burgers
These veggie burgers are packed with flavor and nutrition. Start by combining mashed chickpeas, oats, and hummus in a bowl. Stir in vegetables like onion, bell pepper, and mushrooms. Form into patties and cook until golden brown. Serve with lettuce, tomato, and more hummus!
Recipe
Ingredients:
- 1 cup of cooked chickpeas, mashed
- 1 cup of rolled oats
- ¼ cup of hummus
- ¼ cup of onion, finely chopped
- ¼ cup of bell pepper, finely chopped
- ¼ cup of mushrooms, finely chopped
- Salt and pepper to taste
Instructions:
- Combine mashed chickpeas, oats, and hummus in a bowl.
- Stir in onion, bell pepper, and mushrooms.
- Form into patties and cook in a skillet over medium heat until golden brown.
- Serve with lettuce, tomato, and more hummus!
Hummus Pizza
This hummus pizza is a great way to get your veggies and protein in one dish. Start by spreading a thin layer of hummus onto a pre-baked pizza crust. Top with your favorite vegetables and cheese. Bake in the oven until the cheese is melted and bubbly. Enjoy!
Recipe
Ingredients:
- 1 pre-baked pizza crust
- ½ cup of hummus
- ½ cup of spinach
- ½ cup of tomatoes, diced
- ½ cup of bell peppers, diced
- ½ cup of mushrooms, sliced
- ½ cup of mozzarella cheese, shredded
Instructions:
- Preheat oven to 375 degrees Fahrenheit.
- Spread a thin layer of hummus onto the pre-baked pizza crust.
- Top with spinach, tomatoes, bell peppers, mushrooms, and mozzarella cheese.
- Bake in the oven for 15-20 minutes, or until the cheese is melted and bubbly.
- Enjoy!
Hummus Stuffed Pitas
These stuffed pitas are a great lunch or dinner option. Start by spreading a generous layer of hummus inside a pita pocket. Then add your favorite vegetables, such as spinach, tomatoes, cucumbers, and bell peppers. Top with feta cheese and enjoy!
Recipe
Ingredients:
- 2 pita pockets
- ⅓ cup of hummus
- ½ cup of spinach
- ½ cup of tomatoes, diced
- ½ cup of cucumbers, sliced
- ½ cup of bell peppers, diced
- ¼ cup of feta cheese, crumbled
Instructions:
- Spread ⅓ cup of hummus inside each pita pocket.
- Top with spinach, tomatoes, cucumbers, bell peppers, and feta cheese.
- Enjoy!
Hummus Quinoa Bowls
These quinoa bowls are full of flavor and nutrition. Start by cooking quinoa according to package instructions. Then mix together cooked quinoa, hummus, roasted vegetables, and feta cheese. Serve warm and enjoy!
Recipe
Ingredients:
- 1 cup of quinoa, cooked according to package instructions
- ⅓ cup of hummus
- 1 cup of roasted vegetables (e.g., zucchini, eggplant, peppers, etc.)
- ¼ cup of feta cheese, crumbled
Instructions:
- Cook quinoa according to package instructions.
- In a large bowl, combine cooked quinoa, hummus, roasted vegetables, and feta cheese.
- Mix until ingredients are evenly distributed.
- Serve warm and enjoy!
Hummus-Crusted Chicken
This chicken is a great way to add flavor and nutrition to your meal. Start by coating chicken breasts with a mixture of hummus and breadcrumbs. Bake in the oven until chicken is cooked through. Serve with a side of vegetables and enjoy!
Recipe
Ingredients:
- 4 chicken breasts
- ¼ cup of hummus
- ¼ cup of breadcrumbs
- Salt and pepper to taste
Instructions:
- Preheat oven to 375 degrees Fahrenheit.
- Coat chicken breasts with a mixture of hummus and breadcrumbs.
- Season with salt and pepper.
- Bake in the oven for 20-25 minutes, or until chicken is cooked through.
- Serve with a side of vegetables and enjoy!
Hummus Toast
This toast makes for a quick and easy breakfast or snack. Start by spreading a generous layer of hummus onto a slice of toast. Top with your favorite vegetables, such as tomatoes, cucumbers, bell peppers, and avocado. Sprinkle with feta cheese and enjoy!
Recipe
Ingredients:
- 1 slice of toast
- ¼ cup of hummus
- ½ cup of tomatoes, diced
- ½ cup of cucumbers, sliced
- ½ cup of bell peppers, diced
- ¼ of an avocado, sliced
- 2 tablespoons of feta cheese, crumbled
Instructions:
- Spread ¼ cup of hummus onto a slice of toast.
- Top with tomatoes, cucumbers, bell peppers, and avocado.
- Sprinkle with feta cheese and enjoy!
Conclusion – Summary of Ideas
Hummus can be used in a variety of dishes to add flavor and nutrition. We explored eight delicious recipes you can make with hummus, including wraps, burgers, pizza, pitas, quinoa bowls, chicken, and toast. Whether you’re looking for a quick snack or a hearty meal, there’s something for everyone!
If you’re looking for more ways to incorporate hummus into your meals, try adding it to salads, omelets, sandwiches, or tacos.
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