Protein Hummus: A Nutrient-Dense Snack for Those on the Go
Protein hummus is a healthy, high-protein snack that is both easy to make and enjoy. Made with chickpeas, tahini (sesame seed paste), olive oil, lemon juice, and garlic, this dipping sauce is a versatile choice for a variety of dishes, from sandwiches and salads to breakfast bowls.
Ingredients of Protein Hummus:
- Chickpeas: These are the main ingredients of hummus, providing a rich source of plant-based protein and essential nutrients like fiber, calcium, and B vitamins.
- Tahini: A blend of sesame seeds ground into a paste, tahini adds depth of flavor and a touch of sweetness to the hummus.
- Fresh Lemon Juice: The zesty juice adds a burst of flavor and contributes to the hummus's nutritional value.
- Oliver Oil: A high-quality, extra virgin olive oil contributes healthy fats and a glossy appearance to the hummus.
- Sea Salt and Cumin: These spices enhance the overall flavor profile, bringing a savory note to the hummus.
Protein Content:
The protein content varies depending on the specific recipe and the proportion of chickpeas used. However, a standard serving of hummus (about 2 tablespoons) typically contains around 2-3 grams of protein. This is a reasonable amount for a snack or appetizer, contributing to daily protein intake.
Health Benefits of Protein Hummus:
- Plant-Based Protein: Hummus is an excellent source of plant-based protein, which is important for a well-rounded nutritional intake.
- Fiber Content: High-fiber foods, like chickpeas, aid digestion and can help reduce the risk of heart disease, as well as provide a feeling of fullness.
- Omega-3 Fatty Acids: Both olive oil and tahini contribute omega-3 fatty acids, which are important for brain health and heart health.
Serving Ideas:
- Sandwiches and Wraps: Hummus makes a great spread for sandwiches and wraps, adding a pleasant contrast to the usually heavy flavors of meat-based sandwiches.
- Salads: Hummus can be used to dress salads, providing a light and refreshing alternative to creamy dressings.
- Pasta Sauce: A few tablespoons of hummus can be added to a bowl of hot pasta for a quick and nutritious lunch.
- Appetizers: Spread hummus on pita bread or crackers for a tasty appetizer before diving into a meal.
Note on Storage:
Unopened store-bought hummus should last for two months, while after opening, it should be used within 7 days. This ensures the shelf life of the product and reduces the risk of contamination.
Recipe Variations:
For a spicy kick, add cayenne pepper or chili powder. For a heartier snack, serve with roasted chickpeas or nuts. For a smoother texture, blend in more aquafaba or oil.
In conclusion, protein hummus is a convenient and nutritious snack that can be made at home using simple ingredients. It provides a good source of plant-based protein and healthy fats, making it a great addition to any meal or snack routine. With an array of flavors and uses, protein hummus is bound to become a staple in any health-conscious kitchen.
