Hummus is so much more than a dip. This healthful food is one of the most versatile on the planet! In this post get my Show-Stopping Hummus recipe, learn 25 ways to use it, and all the nutrition deets to make you feel good.
This list is why you're here, so let's dive in! Here are my top 25 ways to use hummus
*There may be oil in some of these recipes, but for whole food, plant-based, simply omit the oil
Hummus Wrap: Spread hummus on a tortilla and add your favorite veggies, such as lettuce, tomatoes, cucumbers, and bell peppers. Roll it up and enjoy.
Hummus Toast: Toast a slice of bread and spread hummus on top. Add sliced avocado, cherry tomatoes (roasted, for more flavor!), and a sprinkle of salt and pepper.
Hummus Veggie Pizza: Use hummus as the base sauce for a veggie pizza. Top with your favorite vegetables and bake until crispy.
Hummus Stuffed Peppers: Cut bell peppers in half, remove the seeds, and fill each half with hummus and quinoa. Bake in the oven until the peppers are tender.
Hummus Pasta Sauce: Mix hummus with cooked pasta, cherry tomatoes, spinach, and black olives for a creamy and flavorful pasta dish.
Hummus Salad Dressing: Blend hummus with lemon juice, olive oil, and your choice of herbs to create a creamy salad dressing.
Hummus Buddha Bowl: Create a bowl with a base of grains (such as quinoa or rice), then add roasted vegetables, hummus, and a sprinkle of seeds.
Hummus Board (instead of a butter board): Spread hummus on a charcuterie board and top with chopped roasted veggies. Serve with Mary's Gone Crackers on the side.
Hummus Quesadilla: Spread hummus on a tortilla, sprinkle shredded non-dairy cheese (optional), and add sliced mushrooms or bell peppers. Cook until the tortillas are nice and browned.
Hummus-Stuffed Pita Bread: Cut pita bread in half, spread hummus inside, and fill with shredded lettuce, sliced cucumbers, and falafel.
Hummus-Stuffed Zucchini Boats: Cut zucchini in half lengthwise, scoop out the center, fill with hummus, and bake until the zucchini is tender.
Hummus Vegetable Dip: Serve a platter of sliced vegetables, such as carrots, cucumbers, and bell peppers, with hummus as a dip.
Hummus-Stuffed Tomatoes: Cut the top off large tomatoes, scoop out the center, and fill with a mixture of hummus and quinoa. Roast in a 425F oven until tomatoes are roasted. Sprinkle with chopped herbs and serve.
Hummus-Stuffed Avocado: Cut an avocado in half and remove the pit. Fill each half with a mixture of hummus and tabbouleh and sprinkle with paprika or chili powder.
Hummus-Stuffed Cucumber Bites: Cut cucumbers into thick slices, scoop out the center, and fill with hummus. Top with chopped olives or sun-dried tomatoes.
Hummus and (Vegan) Feta Balls: This adorable appetizer features hummus and feta balls. The original appetizer uses regular feta, but simply sub a dairy-free version.
Hummus Flatbread: Spread hummus on a piece of flatbread and top with grilled vegetables, vegan feta cheese, and a drizzle of balsamic glaze.
Hummus-Stuffed Eggplant Rolls: Grill or roast thin slices of eggplant, spread hummus on each slice, and roll them up. Secure with toothpicks.
Hummus Veggie Stacks: In a measuring cup add Mediterranean veggies - olives, tomatoes, peppers, and onions; top with hummus; top with cooked rice. Turn onto a plate.
Hummus-Stuffed Mushrooms: Remove the stems from button mushrooms, fill each cap with hummus, and bake until the mushrooms are tender.
Hummus Charcuterie Board: Add a variety of vegan goodies like dips, veggies, hummus, nuts, and fruit. Add a variety of vegan goodies like dips, veggies, hummus, nuts, and fruit.
Hummus Veggie Burgers: Make veggie burger patties, make a small indentation in each patty, and fill with hummus before air frying or baking them; or simply top your veggie burger with hummus.
Hummus Sandwich Spread: Sub hummus for mayo in any toasted sandwich!
Hummus in Soup: Add a dollop of hummus to your favorite soup in place of sour cream or cheese. Add just before serving. It can add richness and a creamy texture to soups like tomato, lentil, or vegetable.
Hummus-Stuffed Sweet Potatoes: Bake sweet potatoes and slice them open. Fill each sweet potato with a generous spoonful of hummus, and top with chopped herbs, roasted chickpeas, or diced tomatoes for a satisfying and wholesome meal.
Is there anything I missed? Leave a comment below and share what your favorite way to use hummus is!
Let's talk about nutrition. Aside from it's deliciousness, I love how good hummus is for my body!
The nutrients in hummus provide lots of health benefits. Here are just a few:
Nutrient-rich: Hummus is made primarily from chickpeas, which are an excellent source of plant-based protein, fiber, vitamins (such as vitamin C and vitamin B6), and minerals (such as iron, magnesium, and potassium). These nutrients are key for overall health and well-being.
High in Fiber: Chickpeas used in hummus are rich in dietary fiber. Fiber aids in digestion, promotes satiety (how full you are), and helps regulate blood sugar levels. Consuming fiber-rich foods like hummus can support a healthy digestive system and contribute to weight management.
Heart-Healthy: The ingredients in hummus, particularly chickpeas, are associated with heart health benefits. Chickpeas contain soluble fiber, which helps lower cholesterol levels.
Plant-Based Protein: Hummus is an excellent source of plant-based protein, making it a suitable option for vegetarians, vegans and omnivores alike. Protein is essential for building and repairing tissues, supporting muscle health, and maintaining a healthy immune system.
Blood Sugar Control: The combo of fiber, protein, and healthy fats in hummus can help regulate blood sugar levels and prevent insulin spikes. This makes hummus a suitable food choice for individuals with diabetes or those aiming to manage their blood sugar levels.
Weight Management: The high fiber and protein content in hummus can contribute to a feeling of fullness, which can aid in weight management by reducing overeating and snacking between meals.
Nutritional Versatility: Hummus can be easily customized with various flavors and ingredients (as you saw above), making it a versatile and nutritious addition to a balanced diet. By adding herbs, spices, vegetables, or even different types of beans, you can enhance both the taste and nutritional profile of hummus.
My all-time favorite hummus recipe
Every single time I've brought this to a cookout or potluck, I've been asked for the recipe. Every. Single. Time. If you try any recipe on this website, I encourage you to try this one. It is based on Hummus We Love, page 91 of Be a Plant-based Woman Warrior : Live Fierce, Stay Bold, Eat Delicious by Jane Esselstyn & Ann Crile Esselstyn. I also recommend you get the book. Every sauce, sandwich, bowl.....everything I've tried, has been delicious!
Show-Stopping Hummus
Ingredients
2 cans chickpeas, 1/2 cup chickpea liquid reserved, drain the rest and rinse the chickpeas, reserve a few chickpeas to place on top as garnish
Juice of 1 lemon
4 cloves garlic, chopped
1 tsp cumin
4 Tbsp runny tahini, I use Mighty Sesame Co brand
2 Tbsp liquid aminos, wheat free tamari, or low sodium soy sauce, I use Trader Joes brand
A few dashes of hot sauce, I love Franks
Garnish
Reserved chickpeas
1 tsp olive oil, I use Bragg brand, or omit for oil-free
Greek seasoning, I use Fresh Jax brand
Fresh chopped parsley
Directions
Blend all ingredients except garnish. Once smooth and blended, spoon into a bowl, such as a 4-cup Pyrex.
Use a spatula to smooth the top.
Top with reserved chickpeas, olive oil, if using, Greek seasoning, and fresh parsley
