Hummus, commercial

Hummus is a chickpea-based spread or dip, blended with tahini, olive oil, lemon juice and garlic until smooth. It is eaten cold or at room temperature, scooped with pita bread, flatbread, or raw vegetables like carrots, cucumber and bell pepper strips. Spread it inside a wrap or sandwich in place of mayonnaise, dollop it next to grilled meats or falafel, or thin it with a little water or lemon juice to make a dressing for grain bowls and salads. Its texture ranges from thick and creamy to loose and pourable depending on the brand, and its flavor is nutty, tangy, and mildly garlicky.

Commercial tubs of hummus are typically found in the refrigerated deli case; once opened, keep it sealed and chilled, and use it within about a week for the best texture. Per 100 grams it provides 237 calories, 7.78 grams of protein and 5.5 grams of fiber, meeting 20% of the daily fiber value, a meaningful contribution from a spread. It also supplies 18% of the daily magnesium value and 14% of iron, so a serving with vegetables or whole-grain crackers adds fiber and minerals to a snack or light lunch without much added sugar, since sugar comes in at just 0.62 grams per 100 grams.