Hummus is a popular Middle Eastern dip and spread that is packed with vitamins and minerals. Research has linked hummus and its ingredients to a variety of impressive health benefits, including helping fight inflammation, improving blood sugar control, better digestive health, lower heart disease risk and weight loss.

In addition to the plant material in leaf litter, humus is composed of decaying animals, such as insects, and other organisms, such as mushrooms. Humus is dark, organic material that forms in soil when plant and animal matter decays. When plants drop leaves, twigs, and other material to the ground, it piles up.

Hummus Ingredients. Chickpeas (or garbanzo beans) are the base for hummus. The softened beans breakdown into a smooth paste. You can use canned or home-cooked chickpeas in our recipe.

A healthy portion size of hummus is around 2-4 tbsp a day, but this must be considered alongside the rest of your diet. For example, if you were having a hummus as a snack then 2 tbsp should be ample, but if it was being used with lunch then you can stretch to 4 tbsp.

Things to Eat with Hummus

• #1: Pita Chips, Bread, and Crackers. Pairing a pita bread and hummus is a classic way to enjoy this savory dip.
• #2: Sandwiches. What’s better than mayo or butter on a sandwich?
• #3: Creative Veggies and Fruit.
• #4: Salad Dressing.
• #5: Pasta Sauce.
• #6: Brownies.
• #9: Deviled Eggs.
• #10: Soup.

Any ground meat, sautéed with chopped onions and garlic and spices is amazing over hummus. Beef, lamb, pork, chicken, turkey: you choose. Add some green things on top to make dinner a little less brown; see the step above.

You can even try making your own chocolate hummus!

1. Spread hummus on your favorite bread.
2. Use instead of mayonnaise or mustard.
3. Dip pita chips in hummus.
4. Make hummus mashed potatoes.
5. Make deviled eggs.
6. Pair hummus and vegetables.
7. Make a Mediterranean-inspired dinner with fish topped with hummus.
8. Eat hummus with falafel, duh.

If you don’t like some of the ingredients I included in mine, here are a few other ideas:

• Pita chips or pretzel crackers in place of the pita bread.
• Feta cheese cubes.
• Marinated white beans.
• Celery or carrot sticks.
• Bell peppers.
• Sliced grilled chicken.

Hummus and carrot sticks It has protein and healthy fat and heart-healthy soluble fiber. Four tablespoons of hummus, is only about 140 calories. If you add eight baby carrots that is only about 30 calories and adds beta-carotene and potassium. This well-balanced combination can be a very satisfying snack.