Healthful Hummus

Health Notes from Dr. Liz

October 1, 2015

Please note that this is an older article. Any products or services pictured or described may have changed or may no longer be available. Thank you for visiting!

Hummus, a Middle Eastern dip believed to have roots in 13th century Egyptian cuisine, is traditionally a blend of chickpeas, tahini (a ground sesame seed sauce), garlic and lemon juice. This tasty blend makes for some powerful nutrition. A good dose of protein comes from both the chickpeas and tahini, with about 4 grams—more that half an egg’s worth—in just a ¼ cup. The same serving size includes almost 15 percent of fiber needs, and heart-healthy fats, all in just 100 calories.

New to the deli at Nugget Markets are four new types of delicious hummus: 

Avocado Hummus:

This super green dip is takes the great nutrition of a basic hummus recipe and amps it up with avocadoes. Rich in heart-healthy monounsaturated fats, avocadoes also add a touch of vitamin E and folate, a B vitamin known to boost heart health that’s crucial for healthy pregnancies. 

White Bean Hummus:

A spin on traditional hummus, this variety is made with cannellini beans. White bean hummus also provides 4 grams of protein per ¼ cup serving, and a good dose of water-soluble fiber from the beans. This type of fiber helps lower circulating levels of cholesterol. 

Edamame Hummus:

A different twist on traditional hummus, Edamame Hummus uses protein-rich soybeans as the base. Each ¼ cup serving supplies about 5 grams of high-quality protein, and about 5 grams of heart-healthy monounsaturated fats from the soybeans, tahini and olive oil.

Black Bean Hummus:

A perfect blend of fiber-rich black beans combined with tahini, olive oil, lemon juice and garlic, this hummus makes for a nutritious dip or spread for veggies, wraps and more. Each ¼ cup serving supplies a good dose of fiber and protein, along with an array of B vitamins and iron.