Hummus originated and is a native of Middle East. It is a creamy thick paste of Chickpeas, sesame seeds, olive oil, lemon, garlic and salt. Sometimes, other beans are also used to make hummus. Though it is a native of Middle East, it has been consumed in large quantities in North America and Europe in the last few decades due to the health benefits of hummus.

Nutrition facts of Hummus

100 grams of Hummus contains

  • 166 calories
  • Saturated fat
  • Sodium
  • Potassium
  • Dietary fiber
  • Carbohydrates
  • Protein
  • Calcium
  • Magnesium
  • Iron
  • Vitamin B6
  • Zero cholesterol

So now you know why it has gained popularity in recent times!

How to make Hummus

Ingredients required

  • 1 cup (100ml) of chickpeas (Should be previously soaked for 8 – 9 hours. Cook the soaked chickpeas for 15 to 20 minutes in pressure cooker until it is soft.)
  • ½ cup of virgin olive oil
  • 2 or 3 cloves of Garlic
  • 1 spoon lemon juice
  • ½ spoon of red chili powder or cayenne pepper powder
  • ½ spoon of black pepper powder
  • 1 spoon of cumin powder
  • ½ cup roasted and powdered (fine powder) white sesame seeds
  • Handful of fresh cilantro or coriander leaves or parsley
  • Salt as required


Chickpea soup
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  1. Mash the cooked chickpeas in a vessel.
  2. Put the mashed chickpeas in a blender.
  3. Add all ingredients in the blender other than olive oil, sesame seeds powder and lemon juice.
  4. After blending, add olive oil, sesame seeds powder and lemon juice to the paste and blend again.
  5. Remove the paste from the blender and store it in an airtight container.
  6. You can add more olive oil if required.

Your hummus is ready!

Fresh hummus can be served with pita bread, Indian bread, as a dip for starters, as a spread in sandwich bread or burgers. It gets along with any type of food. Many have just the hummus for breakfast.

Health benefits of Hummus

Aids weight management

The protein content in hummus, makes it a good and important food for people who are looking to reduce weight. The protein keeps the tummy full for a longer duration and reduces food cravings. The essential nutrients in hummus boosts your energy levels and keep you active/ motivated whole day.

It is also pre-workout food as it can increase your calories and help you work out for a longer duration.

hhealth benefits of hummus
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High in proteins

Hummus is a great source of protein for vegetarians and vegans. It is also very good for children. Regular consumption of hummus can make your stronger and cut down on cholesterol.

Reduces cholesterol

The zero cholesterol and high dietary fiber combination makes hummus a great food to keep bad cholesterol away from your body. It converts bad cholesterol to good cholesterol and prevents fat accumulation around the organs. This reduces the cardiovascular diseases and improves the function of Heart. It also keeps the arteries clean.

Prevents Cancer

The important acids in hummus, protects our body from freed radicals and also prevent the formation of cancer cells. Hummus literally rejuvenates the blood cells and facilitates renewal of old cells.

Improves bone health

The calcium content in hummus is very important for the bone health. It helps to build stronger bones and prevents thinning of bones. It is a wonderful food for women, as it can prevent osteoporosis. It also increases the muscle strength around the bones.


Prevents Anemia

Anemia is a condition that occurs when a person has iron deficiency. The iron content in chickpeas and sesame seeds, contribute a lot in improving the count of red blood cells. Iron is an essential compound that helps to supply oxygen to all parts of the body. Regular consumption of chickpeas can help you prevent and treat anemia.

Regulates blood sugar levels

The high protein content in chickpeas keeps your tummy full for a longer time. This helps you to cut down on junk food. The dietary fiber in hummus, stays in your digestive system for a longer time and helps your body to absorb all essential nutrients from it. The stable absorption of nutrition keeps the blood sugar levels under control and reduces sugar cravings.

Rich in anti-oxidants

Chickpeas are rich in anti-oxidants. Anti-oxidants are very effective in fighting free radicals that are very harmful for our body. They also reduce the oxidative stress and makes you feel younger. Anti-oxidants also help in removing toxins from our internal system.

Spicy hummus dip
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Causes no allergy

This is a great food for people who are allergic to dairy products and nuts. The ingredients in hummus provide many essential nutrients and also does not cause any side effects. This is a good food for Vegans too.

The biggest advantage of hummus is that, you can add whatever ingredient you like to change the flavor of it. It can be used as a base for a vegetable salad or even for a fruit salad. It goes well with any topping you like. Any herbs and spices can be added to suit your taste.

Word of caution: Since it is a calorie rich food, consuming higher quantities of hummus might add on to your weight.  

Kripa Sivasubramanian, MBA, earned her Master’s degree in Business. After a long stint in the Technology sector, she took up courses in natural medicine and yoga. Ms. Kripa is certified in Ayurvedic yoga for Dosha. She is also certified by Stanford University School of Medicine in Introduction to Food and Health.