Hummus

Hummus is a gluten free food that has been eaten in various forms by people all across the Levant and Egypt for centuries. The exact origin of hummus remains unclear. This is a hotly debated topic that food historians haven’t been able to agree upon, but each has their own theory.

Regardless of the origin, hummus is well loved around the world. It’s a wholesome and healthy snack that is packed with protein, fiber, and good fats. On average, a 100g serving of hummus provides about 8 grams of plant protein, 10 grams of healthy fats, 6 grams of fiber, and a variety of vitamins and minerals. Chickpeas have also been shown to have a lower glycemic index than other beans, so the combination of chickpeas and tahini can help keep blood sugar stable. For more information about gluten free chickpea dishes and chickpea flour, check out our article on chickpeas.

Hummus’s name comes from Arabic: ḥummuṣ bi ṭaḥīna, meaning chickpeas with tahini. Hummus bi tahina includes the basic ingredients of chickpeas, lemon, sesame, and garlic. These are blended into a spread that will vary depending on the region.

Hummus is a great grab-and-go food option for anyone with celiac disease or gluten sensitivity because it’s widely available and more nutritionally balanced than many allergy-friendly portable foods. It’s also easy and cheap to make at home.

Traditional Hummus Recipes

• Lebanese hummus from Zaatar and Zaytoun

• Zahav’s Israeli hummus tehina from Food 52

  • Israeli hummus tends to be quite heavy on the tahina.

• Greek hummus from Diane Kochilas

  • Greek hummus goes light on the tahina.

• Yotam Ottolenghi & Sami Tamimi’s basic hummus from Food 52

• Loaded Greek hummus from Delish

  • This hummus includes feta and dill, plus a cucumber and tomato topping

• Buttery Turkish hummus from The Almond Eater

  • This recipe drizzles in melted butter for an extra rich hummus

• Turkish hot layered hummus from Panning the Globe

  • This recipe includes greek yogurt and a flavorful hot topping.

• 14th century Egyptian hummus from Mediterranean Living

  • This hummus has a chunkier texture and includes herbs and nuts for a more complex flavor. It also uses wine vinegar and preserved lemon rather than lemon juice.

• Palestinian hummus from Taste of Palestine

• Syrian hummus from Omayah Cooks

  • Syrian hummus usually includes lots of lemon juice, but not a ton of garlic.

• Persian hummus from Healthy Food

  • This version of Persian hummus includes chopped tomatoes, cucumber, parsley and onion.

Unconventional Hummus Recipes

• Spinach artichoke hummus from Cook Nourish Bliss

  • A healthier twist on spinach artichoke dip

• Herby avocado hummus from Claire Saffitz via Bon Appetit

• Roasted beet hummus from Choosing Chia

• Keto roasted cauliflower hummus from Wholesome Yum

  • This recipe doesn’t use any beans so the carb count stays low

• Raw zucchini hummus from Detoxinista

  • Another keto/paleo hummus option

• Thai coconut curry hummus from Oh My Veggies

• Red lentil hummus from The Wednesday Chef