Cook food recipes with hummus
Introduction
Hummus has become a beloved staple in many kitchens around the world. Originating from the Middle East, this creamy and flavorful spread has gained immense popularity due to its delicious taste and versatile nature. Made from simple ingredients like chickpeas, tahini, garlic, lemon juice, and olive oil, hummus offers a delightful combination of flavors and textures that can elevate a variety of dishes. In this blog, we will explore the wonders of hummus and the benefits of incorporating it into your cooking recipes.
Brief explanation of hummus and its popularity
Hummus is a traditional Middle Eastern dip or spread that has been enjoyed for centuries. It is made by blending cooked chickpeas (also known as garbanzo beans), tahini (ground sesame seeds), garlic, lemon juice, and olive oil until smooth and creamy. The exact origin of hummus is still debated, with various countries claiming it as their own. However, it has gained global recognition and has become a beloved food in many parts of the world.
The popularity of hummus can be attributed to several factors. Firstly, its rich and creamy texture combined with its nutty and tangy flavor profile makes it a truly satisfying and delicious snack or ingredient. Secondly, hummus is incredibly versatile and can be used in numerous ways, from being spread on toast or used as a dip for vegetables and chips, to being incorporated into main dishes and desserts. Lastly, hummus is highly nutritious, providing a good source of protein, fiber, healthy fats, vitamins, and minerals.
Benefits of incorporating hummus into cooking recipes
Incorporating hummus into your cooking recipes can bring a myriad of benefits to your meals and overall well-being. Here are a few reasons why you should consider adding hummus to your culinary repertoire:
Nutritional Powerhouse: Hummus is packed with nutrients and can be a great addition to a balanced diet. It contains a good amount of plant-based protein, which is essential for muscle repair and growth. Additionally, it is high in fiber, promoting digestive health and aiding in weight management. Hummus also contains healthy fats from olive oil and tahini, which are beneficial for heart health and provide a feeling of satiety.
Flavor Enhancer: Hummus adds a burst of flavor to any dish it accompanies. Whether you’re using it as a spread in sandwiches, a filling in wraps, or a dip for vegetables, hummus brings a creamy and tangy taste that complements a wide range of ingredients. It can elevate the flavor profile of both vegetarian and meat-based dishes, making them more exciting and enjoyable.
Versatility: One of the greatest advantages of hummus is its versatility. It can be used in a multitude of ways, allowing you to experiment and get creative in the kitchen. From marinating and coating proteins to using it as a base for salad dressings and sauces, hummus adds depth and complexity to your recipes. It can also be easily customized by incorporating various spices, herbs, or vegetables to suit your taste preferences.
Easy Hummus-Inspired Recipes
Now that we understand the appeal and benefits of hummus, let’s dive into some easy and delicious hummus-inspired recipes that you can try at home. These recipes will showcase the versatility of hummus and demonstrate how it can be incorporated into different types of dishes.
Hummus-Crusted Chicken
Ingredients needed:
Boneless, skinless chicken breasts
Hummus (plain or flavored)
Breadcrumbs or crushed cornflakes
Salt and pepper to taste
Olive oil for drizzling
Step-by-step instructions:
a. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
b. Season the chicken breasts with salt and pepper on both sides.
c. Spread a generous layer of hummus over each chicken breast.
d. In a separate bowl, combine breadcrumbs or crushed cornflakes with a pinch of salt.
e. Press the coated chicken breasts into the breadcrumb mixture, ensuring they are fully covered.
f. Place the coated chicken breasts on the prepared baking sheet and drizzle them with olive oil.
g. Bake for about 20-25 minutes or until the chicken is cooked through and the crust is golden and crispy.
Serving suggestions and variations:
Serve the hummus-crusted chicken with a side of roasted vegetables or a fresh salad for a complete meal.
Experiment with different flavors of hummus, such as roasted red pepper or garlic and herb, to add extra depth of flavor.
For a gluten-free option, use gluten-free breadcrumbs or crushed gluten-free cereal.
Hummus-Stuffed Bell Peppers
Ingredients needed:
Bell peppers (any color)
Hummus (plain or flavored)
Cooked quinoa or rice
Chopped vegetables (e.g., tomatoes, cucumbers, olives)
Crumbled feta cheese (optional)
Fresh herbs (e.g., parsley, basil) for garnish
Step-by-step instructions:
a. Preheat the oven to 375°F (190°C).
b. Slice the tops off the bell peppers and remove the seeds and membranes.
c. Fill each bell pepper with a layer of hummus, leaving some space at the top for additional ingredients.
d. Add a layer of cooked quinoa or rice on top of the hummus.
e. Sprinkle chopped vegetables and crumbled feta cheese (if using) on top of the quinoa or rice.
f. Place the stuffed bell peppers on a baking dish and bake for approximately 25-30 minutes or until the peppers are tender and the filling is heated through.
g. Garnish with fresh herbs before serving.
Serving suggestions and variations:
Serve the hummus-stuffed bell peppers as a light lunch or dinner option.
Customize the filling by adding other ingredients like roasted chickpeas, diced avocado, or grilled chicken for extra protein.
Drizzle the cooked bell peppers with a sauce made from mixing hummus with lemon juice and olive oil for added flavor.
Hummus and Veggie Wrap
Ingredients needed:
Tortilla wraps (whole wheat or gluten-free)
Hummus (plain or flavored)
Sliced vegetables (e.g., cucumbers, bell peppers, carrots, spinach)
Sliced avocado or crumbled feta cheese (optional)
Fresh herbs (e.g., cilantro, mint) for garnish
Step-by-step instructions:
a. Lay the tortilla wrap flat on a clean surface.
b. Spread a generous layer of hummus over the entire surface of the wrap.
c. Place sliced vegetables, avocado or feta cheese (if using), and fresh herbs on one side of the wrap.
d. Roll the wrap tightly, starting from the side with the filling.
e. Cut the wrap in half diagonally or into smaller pinwheels for bite-sized portions.
f. Secure the wrap with toothpicks, if necessary.
Serving suggestions and variations:
Serve the hummus and veggie wrap as a healthy and portable lunch or snack option.
Add grilled chicken, tofu, or falafel for a protein boost.
Experiment with different wrap flavors or use lettuce leaves instead of tortillas for a low-carb option.
Creative Hummus Dips and Spreads
In addition to using hummus as a standalone dip or spread, you can get creative and infuse different flavors into your hummus recipes. Let’s explore a few delicious and unique hummus dip and spread recipes that will take your snacking experience to the next level.
Roasted Red Pepper Hummus
Ingredients needed:
Chickpeas (canned or cooked from scratch)
Roasted red peppers (store-bought or homemade)
Tahini
Garlic cloves
Lemon juice
Olive oil
Ground cumin
Salt and pepper to taste
Step-by-step instructions:
a. Drain and rinse the chickpeas.
b. In a food processor or blender, combine the chickpeas, roasted red peppers, tahini, garlic cloves, lemon juice, olive oil, ground cumin, salt, and pepper.
c. Blend until smooth and creamy, adding more olive oil or a splash of water if needed to achieve the desired consistency.
d. Taste and adjust the seasonings according to your preference.
Serving suggestions and variations:
Serve the roasted red pepper hummus with pita bread, fresh vegetables, or as a spread on sandwiches and wraps.
Garnish the hummus with a drizzle of olive oil, a sprinkle of paprika, or some chopped fresh parsley.
For a smoky twist, add a pinch of smoked paprika or chipotle powder to the recipe.
Spicy Avocado Hummus
Ingredients needed:
Avocado
Chickpeas (canned or cooked from scratch)
Garlic cloves
Lime juice
Tahini
Olive oil
Ground cumin
Cayenne pepper or hot sauce (adjust according to your spice preference)
Salt and pepper to taste
Step-by-step instructions:
a. Scoop out the flesh of the avocado and place it in a food processor or blender.
b. Add the drained and rinsed chickpeas, garlic cloves, lime juice, tahini, olive oil, ground cumin, cayenne pepper or hot sauce, salt, and pepper.
c. Blend until smooth and creamy, adjusting the seasonings to taste.
Serving suggestions and variations:
Enjoy the spicy avocado hummus with tortilla chips, sliced vegetables, or as a spread in tacos and burritos.
For added freshness, garnish the hummus with chopped cilantro, diced tomatoes, or a squeeze of fresh lime juice.
Customize the spice level by adjusting the amount of cayenne pepper or hot sauce.
Sweet Potato Hummus
Ingredients needed:
Sweet potatoes
Chickpeas (canned or cooked from scratch)
Tahini
Garlic cloves
Lemon juice
Olive oil
Ground cumin
Ground cinnamon
Salt and pepper to taste
Step-by-step instructions:
a. Preheat the oven to 400°F (200°C).
b. Pierce the sweet potatoes with a fork and place them on a baking sheet lined with parchment paper.
c. Bake the sweet potatoes for approximately 45-60 minutes or until they are soft and cooked through.
d. Once the sweet potatoes are cool enough to handle, remove the skin and set aside the flesh.
e. In a food processor or blender, combine the sweet potato flesh, chickpeas, tahini, garlic cloves, lemon juice, olive oil, ground cumin, ground cinnamon, salt, and pepper.
f. Blend until smooth and creamy, adjusting the seasonings to taste.
Serving suggestions and variations:
Serve the sweet potato hummus with cinnamon pita chips, apple slices, or as a spread on toast or bagels.
Top the hummus with a sprinkle of ground cinnamon or a drizzle of maple syrup for extra sweetness.
For added texture, mix in some toasted walnuts or pecans into the hummus.
Hummus Desserts
Yes, you read that right! Hummus can even be incorporated into desserts, offering a unique and healthier twist to your sweet treats. Let’s explore a few mouthwatering hummus dessert recipes that will satisfy your sweet cravings.
Chocolate Hummus Brownies
Ingredients needed:
Chickpeas (canned or cooked from scratch)
Maple syrup or honey
Cocoa powder
Almond butter or peanut butter
Vanilla extract
Baking powder
Salt
Chocolate chips (optional)
Step-by-step instructions:
a. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
b. In a food processor, combine the chickpeas, maple syrup or honey, cocoa powder, almond butter or peanut butter, vanilla extract, baking powder, and salt.
c. Blend until smooth and creamy, scraping down the sides of the processor as needed.
d. If desired, stir in a handful of chocolate chips into the batter.
e. Pour the batter into the prepared baking dish and spread it evenly.
f. Bake for approximately 20-25 minutes or until a toothpick inserted into the center comes out with a few crumbs.
Serving suggestions and variations:
Cut the chocolate hummus brownies into squares and serve them as a guilt-free dessert or snack.
Add a dollop of whipped cream or a sprinkle of powdered sugar on top of the brownies for an extra touch of sweetness.
Customize the flavor by adding chopped nuts, dried fruits, or a dash of cinnamon to the batter.
Hummus Energy Balls
Ingredients needed:
Chickpeas (canned or cooked from scratch)
Medjool dates, pitted
Almond butter or peanut butter
Rolled oats
Chia seeds
Honey or maple syrup
Vanilla extract
Optional add-ins: chocolate chips, dried fruits, nuts, coconut flakes
Step-by-step instructions:
a. In a food processor, combine the chickpeas, pitted dates, almond butter or peanut butter, rolled oats, chia seeds, honey or maple syrup, and vanilla extract.
b. Blend until the mixture comes together and forms a sticky dough.
c. If desired, stir in any optional add-ins, such as chocolate chips, dried fruits, nuts, or coconut flakes.
d. Roll the mixture into small balls using your hands.
e. Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up.
Serving suggestions and variations:
Enjoy the hummus energy balls as a quick and healthy snack on the go or as a post-workout treat.
Store the energy balls in an airtight container in the refrigerator for up to a week.
Customize the flavor by experimenting with different add-ins, such as cocoa powder, matcha powder, or spices like cinnamon or ginger.
Hummus Parfait
Ingredients needed:
Greek yogurt
Hummus (plain or flavored)
Fresh berries or sliced fruits
Granola or crushed nuts
Honey or maple syrup (optional)
Step-by-step instructions:
a. In a glass or jar, layer Greek yogurt, hummus, fresh berries or sliced fruits, and granola or crushed nuts.
b. Repeat the layers until the glass or jar is filled.
c. Drizzle with honey or maple syrup, if desired, for added sweetness.
Serving suggestions and variations:
Enjoy the hummus parfait as a nutritious breakfast or a satisfying dessert.
Experiment with different combinations of fruits and flavors of hummus to create your parfait variations.
Top the parfait with a dollop of whipped cream or a sprinkle of cinnamon for an extra touch.
Hummus Desserts
Indulging in desserts doesn’t always mean sacrificing your health-conscious choices. With the versatility of hummus, you can create delicious and nutritious desserts that will satisfy your sweet tooth. Let’s dive into some mouthwatering hummus dessert recipes that will surely impress your taste buds.
Chocolate Hummus Brownies
Ingredients needed:
Chickpeas (canned or cooked from scratch)
Maple syrup or honey
Cocoa powder
Almond butter or peanut butter
Vanilla extract
Baking powder
Salt
Chocolate chips (optional)
Step-by-step instructions:
a. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
b. In a food processor, combine the chickpeas, maple syrup or honey, cocoa powder, almond butter or peanut butter, vanilla extract, baking powder, and salt.
c. Blend until smooth and creamy, scraping down the sides of the processor as needed.
d. If desired, stir in a handful of chocolate chips into the batter.
e. Pour the batter into the prepared baking dish and spread it evenly.
f. Bake for approximately 20-25 minutes or until a toothpick inserted into the center comes out with a few crumbs.
Serving suggestions and variations:
Cut the chocolate hummus brownies into squares and serve them as a guilt-free dessert or snack.
Add a dollop of whipped cream or a sprinkle of powdered sugar on top of the brownies for an extra touch of sweetness.
Customize the flavor by adding chopped nuts, dried fruits, or a dash of cinnamon to the batter.
Hummus Energy Balls
Ingredients needed:
Chickpeas (canned or cooked from scratch)
Medjool dates, pitted
Almond butter or peanut butter
Rolled oats
Chia seeds
Honey or maple syrup
Vanilla extract
Optional add-ins: chocolate chips, dried fruits, nuts, coconut flakes
Step-by-step instructions:
a. In a food processor, combine the chickpeas, pitted dates, almond butter or peanut butter, rolled oats, chia seeds, honey or maple syrup, and vanilla extract.
b. Blend until the mixture comes together and forms a sticky dough.
c. If desired, stir in any optional add-ins, such as chocolate chips, dried fruits, nuts, or coconut flakes.
d. Roll the mixture into small balls using your hands.
e. Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up.
Serving suggestions and variations:
Enjoy the hummus energy balls as a quick and healthy snack on the go or as a post-workout treat.
Store the energy balls in an airtight container in the refrigerator for up to a week.
Customize the flavor by experimenting with different add-ins, such as cocoa powder, matcha powder, or spices like cinnamon or ginger.
Hummus Fruit Parfait
Ingredients needed:
Greek yogurt
Hummus (plain or flavored)
Fresh berries or sliced fruits
Granola or crushed nuts
Honey or maple syrup (optional)
Step-by-step instructions:
a. In a glass or jar, layer Greek yogurt, hummus, fresh berries or sliced fruits, and granola or crushed nuts.
b. Repeat the layers until the glass or jar is filled.
c. Drizzle with honey or maple syrup, if desired, for added sweetness.
Serving suggestions and variations:
Enjoy the hummus parfait as a nutritious breakfast or a satisfying dessert.
Experiment with different combinations of fruits and flavors of hummus to create your parfait variations.
Top the parfait with a dollop of whipped cream or a sprinkle of cinnamon for an extra touch.
Conclusion
In conclusion, the versatility of hummus knows no bounds. From savory dishes to delectable desserts, hummus can transform your culinary creations into healthier and flavorful options. The featured hummus desserts, including the chocolate hummus brownies, hummus energy balls, and hummus fruit parfait, demonstrate just how versatile and delicious hummus can be in sweet treats.
Recapitulating the versatility of hummus in cooking, we’ve seen how it can be used as a base ingredient to create moist and rich brownies, as a binding agent in energy balls packed with wholesome goodness, and as a creamy layer in fruit parfaits that satisfy both your cravings and nutritional needs.
Don’t be afraid to explore and experiment with hummus in your own recipes. The creamy texture and subtle flavors of hummus can be a delightful addition to a variety of desserts. Whether you’re adding it to cookies, cakes, or even ice cream, let your imagination run wild and discover new and exciting ways to incorporate hummus into your sweet creations.
So, why not give these hummus desserts a try? Indulge in guilt-free treats that are not only delicious but also nourishing for your body. Let hummus be your secret ingredient for healthier and tastier desserts. Enjoy the journey of experimenting with different flavors, textures, and combinations. Your taste buds will thank you!
