Dairy seems to be the one ingredient that perfectly makes anything creamy. But does that include hummus? Does hummus contain any dairy products? Well, no, it doesn’t. As creamy and pasty as hummus is, it does not have dairy.
If you have ever eaten hummus, you can testify to its indulging deliciousness. Hummus is a perfect spread for pita bread, sandwiches, and wraps.
It also makes a good dip for chips and slices of apples, leaves, and stalk vegetables like celery, cabbage, and Brussels sprouts.
Continue reading to see what you should know about the composition of hummus.
What is hummus?
Hummus is a smooth, thick, creamy paste made by blending chickpeas and sesame seeds (tahini) with lemon juice and garlic.
It started in the Middle East, where people used hummus as a dip for pita bread. Today, hummus is used for a lot more than a dip for pita bread.
Furthermore, hummus may also contain garnishes like paprika, pine nuts, mushroom, ful, olive oil, parsley, tomato, cucumber, whole chickpeas, and caramelized onions.
Hummus is a rich source of nutrients like fiber, vitamins, and minerals. In addition, its nutritional value may vary with the extra ingredients it contains.
Does hummus contain dairy?
No, it does not. Hummus contains chickpeas and sesame seeds which are not dairy products.
However, beware of hummus that does not contain tahini. In a bid to make hummus safe and enjoyable for people allergic to sesame seeds, tahini may be substituted with yogurt, which may be dairy or not.
Does chocolate hummus contain dairy?
Chocolate hummus may or may not contain dairy, depending on whether you use dairy chocolate chips or not.
If you have a dairy allergy, stick with dairy-free chocolate chips to make chocolate hummus spread.
Is hummus lactose-free?
Yes, it is.
Since hummus is dairy-free, it is also lactose-free. Therefore, it is safe for people with lactose intolerance.
Does hummus contain soy?
No, it does not.
Hummus is a soy-free creamy paste which makes it safe and healthy for people with soy intolerance.
Is hummus healthy?
Yes, it is. Hummus is nutritious and healthy.
The nutritional profile shows that per 100g serving, it contains 166 calories, 10g fat, 8g protein, 6g fiber, 14g carbs, and significant amounts of vitamins and minerals.
The protein content of hummus makes it perfect for people who want to increase their protein intake.
Benefits of eating hummus
1. Anti-inflammatory properties
Ingredients like chickpeas, sesame seeds, and olive oil in hummus confer anti-inflammatory properties.
While inflammation could be a defense mechanism of the body, in severe cases, it puts you at risk of inflammatory diseases. Including hummus as a part of your daily diet can help you avoid this.
2. Hummus is good for blood sugar
The fiber content of hummus can help regulate sugar levels. It keeps you feeling full for longer and helps to regulate blood sugar levels.
Eating hummus is highly beneficial for people with diabetes. Moreover, it is low in sugar and high in proteins and fats, which aid sugar digestion.
However, this low sugar content may not always be the case with store-bought hummus. Therefore, you have to be wary when buying packaged hummus.
3. Hummus is good for weight loss
If you’re looking to lose or control your weight, hummus may just be the extra sauce you need.
Its high fiber content helps to control your appetite by keeping you feeling fuller for longer. This way, you’re not tempted to eat too frequently.
4. Good for heart health
The fat in hummus includes heart-healthy fats, which greatly help to reduce the risk of getting heart diseases like coronary heart disease and heart attack.
In addition, hummus helps lower bad cholesterol levels, thereby keeping the blood flow smooth and preventing cases like atherosclerosis, stroke, and heart attack.
How to make hummus
This recipe makes 8 to 10 servings of hummus.
Ingredients
- 1 ½ cups of cooked or dry chickpeas
- ¼ cup of smooth tahini paste
- 1 large lemon
- 2 garlic cloves (minced)
- 2 tablespoons of extra-virgin olive oil
- 3 to 5 tablespoons of water
- ½ teaspoon of salt
- Garnishes like paprika, parsley, pine nuts, whole chickpeas, ful, or sumac
Instructions
- Soak dry chickpeas overnight and cook them for two hours before you peel
- For cooked chickpeas, go ahead to peel them by soaking them in hot water and baking soda for about 10 minutes
- Afterward, take them out and rub them between your palms under running water until the skin peels off
- Place the peeled chickpeas into a clean bowl. Also, squeeze the juice out of the lemon
- Put the tahini and lemon juice into the food processor
- Blend for one minute, scrape the paste on the sides of the bowl, and process again until you have a smooth and creamy mixture
- After, add the olive oil, garlic, and salt to the whipped mixture in the food processor and blend for another 30 to 60 seconds
- Then, add the peeled chickpeas and blend for one minute until you have a smooth texture
- You can add the chickpeas in two batches to aid the processing and to make the paste smoother
- Again, scrape the side of the food processor bowl and blend again if you need to
- You can now add water to make the paste less thick (but not runny) and smoother
- Afterward, pour the hummus into a clean container and add more salt if you want to
- Serve with a drizzle of olive oil and any of the garnishes you want
- Store the leftovers in an airtight container and refrigerate it for a week or two
How to use hummus
- Salad dressing
- For pasta sauce
- Deviled eggs topping
- To make a creamy soup
- Add it to mashed potatoes
- Bake salmon with hummus as a topping
- Pair hummus with falafel
- Add hummus to a beef burger
- Add hummus to noodles and casseroles
- Use hummus as a marinade
- Serve hummus by itself
Are there side effects of eating hummus?
Yes, there could be.
Some people are allergic to chickpeas and may experience symptoms such as itching, nausea, and stomach upset.
In cases where you’re not allergic to hummus, overconsumption of hummus can cause serious digestive problems because of its high fiber content.
Too much hummus can cause bloating, acid reflux, and stomach upset. In severe cases, it could result in kidney stones.
Additionally, store-bought hummus may contain additives that can spike blood sugar and blood pressure levels.
FAQs
Can vegans eat hummus?
Yes, they can. Hummus is 100% vegan because it is made from chickpeas and not dairy or any animal products.
Is hummus gluten-free?
Yes, it is. As long as the hummus is made at home, it is 100% gluten-free.
On the other hand, not every store-bought hummus is gluten-free because it may not have been processed in a gluten-free facility. Moreover, it may contain additives that are not gluten-free.
Who should not eat hummus?
Hummus has a high sodium content and is unhealthy for people looking to reduce their sodium intake.
Moreover, people with IBS and sesame seeds allergy should avoid overeating hummus.
Conclusion
Hummus is the perfect choice for a spread or sauce for a dairy-free, gluten-free, or soy-free diet. However, you might want to be very cautious with store-bought hummus. These types of hummus may contain thickeners that are not gluten-free.
Most importantly, if you did not make your hummus at home, ensure you check the labels on the jars to be sure that they are dairy-free and safe for you.
Did you find this guide resourceful? Go further by learning about the shelf life and sign of spoilage in hummus.
Thanks for reading.
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