5 Delicious Hummus Recipes That Prove It’s Good For More Than Just Dip

Jenna Farmer

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Hummus is one of those tasty, guilt-free, and healthy foods we love dipping our veggie sticks and pita bread into.

The ingredients in a typical hummus recipe include chickpeas, lemon juice, tahini, olive oil, and garlic – which means it’s packed with nutrients we all want in our bodies.

Chickpeas contain protein, fiber, iron, folate, phosphorus, and B vitamins, while lemon juice has a high level of immunity-boosting vitamin C and antioxidants.

It’s such a versatile food that we found a few ways to use hummus other than just a dip.

3-Minute Protein Breakfast

Ingredients:

• 2 eggs
• 1/2 cup chopped broccoli
• 1/4 cup shredded carrots
• 2 tablespoons roasted red pepper hummus

Directions:

1. Put eggs, broccoli, and carrots (or other veggies) in a microwave-safe bowl and cook for 2 minutes.
2. Stir and cook for another 30 seconds if needed.
3. Mix in hummus and serve.

Mayo-Free Tuna Sandwiches

Ingredients:

• 2 tablespoons edamame hummus
• 2 tablespoons plain 0% or 1% Greek yogurt
• 1 to 2 teaspoons fresh lemon juice
• Pepper to taste
• 1 can (6.5 ounces) white tuna packed in water, drained
• 2 scallions, finely chopped
• 2 pieces of bread of your choice
• Lettuce leaves

Directions:

1. Whisk together hummus, Greek yogurt, lemon juice, and pepper.
2. Mix in tuna and scallions.
3. Toast bread, if desired, and scoop mixture onto your bread.

Capellini Tahini

Ingredients:

• 10 ounces whole-wheat capellini
• 1 tablespoon extra-virgin olive oil
• 1 ⅓ cups grape tomatoes
• 2 large garlic cloves, thinly sliced
• ⅛ teaspoon plus ½ teaspoon sea salt, divided
• 1 cup hummus
• 2 tablespoons chopped fresh parsley
• 2 tablespoons finely diced red onion
• 1 ½ tablespoons pine nuts, toasted
• 1 lemon, cut into 4 wedges (optional)

Directions:

1. Cook pasta according to package directions.
2. Drain, reserving 1 cup cooking liquid.
3. Meanwhile, heat oil in a small skillet over medium heat.
4. Add tomatoes and saute until they start to blister, about 3 minutes.
5. Add garlic and ⅛ teaspoon salt and saute until fragrant, about 1 minute — and then set aside.
6. Return pasta to dry pot over medium heat, add hummus, the desired amount of reserved cooking liquid, (start with about ½ cup), and remaining ½ teaspoon salt and toss to coat, cooking for 1 minute.
7. Adjust seasoning, if needed.
8. Transfer pasta to a serving platter and top with tomato mixture, parsley, onion, and pine nuts.
9. Serve immediately with lemon wedges on the side, if desired.

Hummus-Stuffed Chicken Breasts

Ingredients:

• 4 boneless, skinless chicken breasts
• Salt and pepper to taste
• 1/2 cup hummus of your choice
• 3 large eggs whites
• 1 tablespoon water
• One cup unbleached, all-purpose flour
• 1 1/2 cups panko breadcrumbs
• 1/3 cup olive oil

Directions:

1. Place each trimmed chicken breast in a large zippered plastic bag and hammer with a meat pounder or a rolling pin to quarter-inch thickness.
2. Lay chicken smooth-side down on a work surface and season with salt and pepper.
3. Evenly spread about 2 tablespoons hummus on each breast, leaving about a ½ inch border all around.
4. Roll each breast and wrap in a sheet of aluminum foil or plastic wrap, twisting the ends like a candy wrapper.
5. Chill in the refrigerator about 45 minutes.
6. Preheat oven to 400 degrees.
7. Lightly whisk eggs and water.
8. Pour egg mixture, flour, and breadcrumbs in separate pie pans or shallow dishes.
9. Unwrap chicken and roll in flour, using tongs.
10. Shake off excess flour and submerge in egg mixture, letting excess drip off.
11. Finally place in breadcrumbs, using fingers to press breadcrumbs so they stick.
12. Heat olive oil in a large nonstick skillet over high heat until shimmering, about 4 minutes.
13. Add rolled chicken breasts seam-side down.
14. Cook until golden, about 2 minutes on all sides.
15. Put chicken breasts seam-side down in a baking dish and bake about 15 minutes.
16. Remove from oven and let sit for 5 minutes.
17. Using a sharp knife, slice each breast into 4 or 5 pieces and serve.

Hummus Turkey Burgers

Ingredients:

• 1 large cucumber, very thinly sliced
• 1/2 cup crumbled low-fat feta cheese
• 2 1/2 tablespoons red wine vinegar
• ¾ cup chopped fresh parsley
• 4 tablespoons extra-virgin olive oil, divided
• Salt and pepper to taste
• 1 1/2 pounds ground turkey
• 1 cup roasted red pepper hummus
• 2 teaspoons ground coriander
• 4 whole wheat pitas, halved
• Lettuce leaves (optional)

Directions:

1. In a bowl, combine cucumber, feta, vinegar, 2 tablespoons parsley, 1 tablespoon olive oil, and a pinch each salt and pepper.
2. Cover and refrigerate.
3. In a separate bowl, mix turkey, ½ cup hummus, remaining parsley, coriander, and pepper to taste.
4. Shape mixture into eight patties, each about ½ inch thick.
5. Place a cast-iron skillet over medium-high heat and add 1 ½ tablespoons olive oil.
6. Add four patties and cook until browned and cooked through, about 4 minutes per side.
7. Transfer to plate, add remaining olive oil, and cook remaining patties.
8. In a bowl, combine remaining ½ cup hummus with 1 tablespoon hot water.
9. Spread mixture inside each pita half.
10. Place a burger instead each pita half and fill with cucumber mixture and lettuce, if desired.

Let us know what creative ways you use your hummus!