14 Ways To Eat Hummus Besides Slathering It On Pita Chips
SOURCE: WOMEN’S HEALTH
BY: ISADORA BAUM
When I say hummus, you say…pita chips, right? But that’s not the only thing you can slather with this creamy spread.
Hummus is worth adding to…well, almost everything, because it’s packed with protein and other nutrients, like magnesium, iron, and fiber, says Maggie Michalczyk, RD. “A two-tablespoon serving of hummus offers two grams of protein, one to two grams of dietary fiber, about five grams of healthy fats, and essential vitamins and minerals, all for about 80 calories,” says Maggie Moon, RD. It’s also incredibly easy to whip up at home: All you need is a can of chickpeas, garlic, lemon juice, tahini, and olive oil. Add all the ingredients to a food processor, and you’ll have fresh hummus in minutes, says Michalczyk.
But don’t limit your hummus consumption to just chips or carrot sticks. Here’s what else to eat with hummus, according to a few super-creative R.D.s.
Roasted veggie sandwiches can get notoriously messy, but hummus helps it all stay put, while adding a protein-packed base. “Try spreading hummus on two pieces of toast, then sprouts, avocado, and roasted carrots in between,” says Moon. “The olive oil in the hummus will help your body absorb the vitamin A in the carrots, and the carotenoids in the avocado.”
Instead of that avocado toast for brunch, make a hummus toast. “I like to use it on open-faced toast, because it offers a great foundation for toppings, while adding a savory dose of plant protein,” says Moon. Try making a hummus toast layered with chopped red bell peppers for vitamin C, and a sunny-side-up egg for brain-boosting choline and lutein, she suggests.
Risotto is often dense, but you can give it a healthier makeover with hummus. “Due to it’s creamy texture, hummus can replace dairy for anyone who eats dairy-free, or wants to lighten up a rich dish,” says Kelly Jones, RD. “I make a creamy spring risotto with hummusinstead of dairy–and you can change the flavor easily each time you make it with different hummus varieties.”
Rolled up veggies make great dishes or appetizers. “Instead of filling eggplant or squash with ricotta, you can change it up with your favorite hummus,” says Jones. “Whether cooked in an eggplant rollatini or raw in this zucchini rollatini, it’s a fresh take on a classic type of dish.”