Hummus is the type of food that you either love or hate. Hummus lovers rave about it, while hummus haters can’t get past the texture.
If you’re a hummus lover, we’re here to tell you that it’s not only delicious but fits several diet requirements of vegan and gluten-free diets. If you’re a hummus hater, we may have the recipe that will convert you!
With these five easy vegan and gluten-free hummus recipes, you can make healthy hummus right at home. First, let’s dive into a few hummus facts - so you know what you’re getting into!
What is Hummus?
Traditionally, hummus is made by pureeing chickpeas with tahini paste and a bit of lemon juice. It is a smooth, creamy dip often paired with warm pita bread or cut carrots, cucumbers, and bell peppers.
The base recipe is very basic, which allows a lot of variety to be worked in. If perusing a local grocery store you may find flavors such as roasted red pepper, black bean, roasted garlic, jalapeno, pine nut, and spinach, or even brownie dessert hummus.
The good news: hummus packs a lot of nutrients. Due to the base being chickpeas, it is high in fiber, protein, magnesium, potassium, and iron. So the next time you’re looking for a quick, healthy snack- grab the hummus and crudites.
Does Hummus have Dairy?
No, hummus is traditionally dairy-free. There are a few recipes that may allow you to add non-fat Greek yogurt for an extra protein boost. But hummus is typically made with just tahini paste, lemon juice, and chickpeas which are all dairy-free. More modern hummus recipes will add olive oil and garlic. As long as you want to add dairy-free flavors, you can safely eat hummus on a dairy-free diet.
Does Hummus have Gluten?
No, hummus is naturally gluten-free. Chickpeas are a legume, like black beans and lima beans. They are not a grain and do not contain any types of grains. People with gluten sensitivities are safe to eat hummus, as long as all the flavor “add-ins” are gluten-free as well.
Is Hummus Vegan?
Yes, hummus is vegan-friendly. The main ingredients are all derived from plants. Chickpeas are legumes, as we discussed above. Tahini paste - a key ingredient - is made from sesame seeds. Sesame seeds are a plant as well. And of course, lemons are a plant, so the lemon juice added works. Most popular add-ins are plant-based and vegan-friendly.
Check out These Five Vegan Hummus Recipes.
You may find your new favorite flavor!
Vegan, gluten-free, and dairy-free - this hummus is a classic 5 ingredient recipe to get you comfortable making your healthy hummus at home. You don’t have to soak, boil or even peel the chickpeas so this is a go-to if you need it done within 5 minutes.
This hummus sounds fancy, but you probably already have most of the ingredients in your pantry. It’s a great one to take to parties if you want to look like you put in some extra effort. The flavors are different but go together so well that everyone will be asking you for the recipe.
Cilantro and lime is such a classic flavor combination that you know you can’t go wrong with it. This recipe would be a great twist on traditional taco night. Use it instead of guacamole (when the avocados just aren’t ripe enough) and you won’t miss out.
If you don’t like hummus, start with this recipe. It’s not traditional - there is no tahini paste - but you can never go wrong with anything pizza flavored. This is an outstanding option for anyone allergic to seeds since the tahini (sesame seed paste) is left out. And even though it’s “pizza” flavored, it’s still dairy free and vegan!
Don’t let the word “carrot” scare you off. In case you didn’t know, roasted carrots are very different in flavor than raw carrots. Roasting the veggie brings out an unreal caramelized flavor. It will keep you wanting more. Blended into a creamy dip- genius, it’s also very nutrient dense. You’ll be getting plenty of Vitamin A and potassium with this dip.
With these recipes, you’re bound to find a few new favorites whether you’re a hummus lover or not. Next time you’re assigned to take a dish to a party or gathering, save yourself time and effort by making one of these 5-10 minute recipes. You will still wow the crowd - and stay healthy while you’re at it.
Is Hummus Vegan? Plus 5 Amazing Hummus Recipes
- Choose your favorite recipe.
- Click the link of your favorite recipe.
- Follow the instructions of the linked recipe.