What is Hummus? And Why We Should All Be Eating More of It

The Popularity of Hummus

Few elements of traditional Lebanese cuisine are as beloved or well-known as hummus. Also referred to as humos, hummous, and hoummus, the term "hummus" itself is derived from the Arabic word for chickpeas. Today, this versatile dish is enjoyed worldwide. Let's explore what hummus is, its origins, and why it's a must-have in your diet.

What is Hummus?

While commonly enjoyed as a dip, hummus can also be spread on sandwiches or even eaten as a standalone meal. Traditional Lebanese hummus consists of four primary ingredients: chickpeas, tahini, lemon juice, and garlic. However, contemporary versions may include a variety of additions, from capsicum to sweet potato.

Ingredients of Traditional Hummus

• Chickpeas: The base ingredient, rich in protein and fiber.
• Tahini: A paste made from sesame seeds, adding a creamy texture.
• Lemon Juice: Provides a tangy flavor and is rich in vitamin C.
• Garlic: Adds a robust flavor and has numerous health benefits.

The Ancient Origins of Hummus

Hummus has been around for so long that its exact origins are shrouded in mystery. It is believed to have been created by the Ancient Mesopotamians thousands of years ago. Chickpeas, one of the oldest cultivated crops, are a core ingredient. The earliest written evidence of a dish resembling hummus dates back to the 13th century in Egypt. The lack of earlier documentation is likely due to limited communication and literacy in ancient times.

Health Benefits of Hummus

Chickpeas have been a vital source of nutrition for millennia, consumed by everyone from Ancient Romans and Egyptians to nomadic tribes. When combined with garlic, tahini, and lemon juice, hummus becomes a nutritional powerhouse. It is high in protein, vitamin B6, vitamin C, zinc, iron, folate, phosphorus, sodium, manganese, and dietary fiber.

Nutritional Breakdown

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Making Hummus at Home

Every Lebanese family has its own secret recipe for authentic hummus, but the basic technique is straightforward.

Steps to Make Hummus

1. Rinse and Soak: Rinse chickpeas and soak them overnight in water.
2. Cook: Strain the chickpeas, add fresh water, and cook them until tender.
3. Blend: Once cooked, strain the chickpeas again and blend them into a rough paste using a food processor or a large wooden spoon.
4. Mix: Add crushed garlic, tahini, and lemon juice. Mix thoroughly. You can also add special ingredients like olives, peppers, or sun-dried tomatoes at this stage.
5. Store: Your hummus is now ready to eat! It will keep for up to 5 days in the fridge if covered well, or you can freeze it for up to 6 months.

Interesting Facts About Hummus

• Global Consumption: The global hummus market was valued at approximately $811 million in 2020 and is expected to grow at a CAGR of 11.9% from 2021 to 2028 (Grand View Research).
• Nutritional Benefits: Hummus is a great source of plant-based protein, making it an excellent option for vegetarians and vegans.
• Versatility: Beyond being a dip, hummus can be used in various recipes, including as a base for salad dressings or as a spread in wraps and sandwiches.

Conclusion

Hummus is more than just a delicious dip; it's a nutritious and versatile food with a rich history. Whether you stick to the traditional recipe or experiment with new ingredients, incorporating hummus into your diet can offer numerous health benefits. So, why not give it a try and enjoy this ancient delicacy in your meals?

Image courtesy of Basheer Tome on Flickr