Is hummus a good dip for veggies?

Hummus is one of the most popular dips for dipping raw vegetables. It is made from chickpeas, tahini, olive oil, lemon juice, garlic, and spices. Hummus has a smooth, creamy texture and pairs well with the crunchiness of raw veggies.

Table of Contents

What is hummus?

Hummus is a traditional Middle Eastern dip or spread made from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, salt and garlic. Some variations add spices such as cumin, paprika or za’atar. The chickpeas give hummus its creamy texture and subtle flavor. Tahini, which is sesame seed paste, adds a nutty, toasted sesame taste. Olive oil contributes a fruity richness. Lemon juice provides tartness and tanginess that balances out the other ingredients.

In addition to being used as a dip, hummus is also popular:

As a spread on sandwiches, pita breads and wraps
Drizzled with olive oil and spices as an appetizer

On its own, topped with pine nuts, olive oil and spices
In salads, falafel, stews and many other dishes

Hummus has been eaten in the Middle East and Mediterranean for thousands of years. It has become popular worldwide in recent decades as more people discover Mediterranean cuisine.

Nutritional benefits of hummus

Hummus is highly nutritious, offering a good source of plant-based protein, fiber and many vitamins and minerals. Here are some of the top nutrients found in hummus:

Protein – Chickpeas are about 20% protein. Two tablespoons of hummus provides around 5 grams of protein.
Fiber – Chickpeas have high fiber content. Two tablespoons of hummus provides around 2-3 grams of fiber.

Iron – Provides around 10% of the RDI of iron. Important for blood health.
Magnesium – 15% of the RDI of magnesium. Supports bone, muscle and nerve health.
Folate – 20% of the RDI of folate. Critical for cell growth and development.

Manganese – 15% of the RDI of manganese. An essential trace mineral.
Phosphorous – Good source of phosphorus for healthy bones and teeth.
Copper – Provides copper which aids iron absorption and nerve signaling.

Zinc – Supplies a moderate amount of immune-supporting zinc.
Vitamin C – The lemon juice adds some vitamin C to support immunity.

In addition, hummus provides small amounts of B vitamins, vitamin K, potassium, calcium and selenium. The olive oil provides healthy monounsaturated fats.

Why hummus pairs well with vegetables

There are several reasons why hummus makes an exceptional pairing with raw veggies:

Flavor – The earthy, nutty flavors of hummus perfectly complement crisp, fresh vegetables.
Texture – Hummus has a smooth, creamy texture contrasting with the crunchy textures of raw vegetables.

Nutrition – Together they provide a more complete nutritional package of healthy fats, protein, vitamins and minerals.
Satiety – Protein and fiber create more satiety than vegetables alone.
Versatility – Hummus goes with almost any raw veggie – carrots, cucumbers, bell peppers, broccoli, cauliflower, etc.

Convenience – Hummus and vegetables make an easy, fast, healthy snack or appetizer.
Portability – You can pack hummus and vegetables to eat anywhere – work, school, hiking, traveling, etc.

Types of vegetables to dip in hummus

One of the great things about hummus is that it pairs well with so many different raw vegetables. Here are some of the top choices:

Crunchy, sturdy vegetables

These firm, hardy vegetables are perfect for scooping and can stand up to thick dips:

Carrots
Celery sticks

Bell peppers
Broccoli florets
Cauliflower florets

Radishes
Jicama sticks
Cucumber slices

Zucchini rounds
Snap peas
Green beans

Kohlrabi sticks
Belgian endive leaves
Romaine lettuce leaves

Tender vegetables

These more delicate vegetables work when dipped lightly into hummus:

Grape tomatoes
Cherry tomatoes

Baby carrots
Snow peas
Thin slices of bell pepper

Thin cucumber slices
Sugar snap peas
Roasted red peppers

Asparagus spears
Zucchini sticks

Starchy vegetables

These starchy vegetables pair nicely with the creaminess of hummus:

Baked sweet potato fries
Baked potato wedges
Beets

Roasted parsnip sticks
Rutabaga sticks
Turnip sticks

Roasted Brussels sprouts halves
Roasted winter squash cubes

How to make the perfect hummus and vegetable pairings

Here are some tips for creating delicious hummus and vegetable combinations:

Shop for fresh, in-season vegetables for maximum flavor.
Cut vegetables into large pieces or thick strips for easier dipping.
Serve hummus cold or at room temperature for best consistency.

Arrange vegetables around a bowl of hummus on a platter for easy access.
Add a drizzle of olive oil and dash of paprika or cumin to hummus before serving.
Pair hummus with 2-4 complementary raw vegetables on a plate for more variety.

Include vegetables with different colors and textures for visual appeal.
Add pita wedges, bread or crackers for an extra dipping option.
Serve as a healthy appetizer, snack or light meal accompanied by fruit or nuts.

Bring portable hummus and cut veggies to work, school, picnics or road trips.

Most popular hummus and vegetable pairings

While hummus goes great with so many veggies, certain combinations seem to rise to the top as crowd-pleasers:

Vegetable	Why They Work Well Together
Carrots	A classic pairing – carrots are crunchy with sweet flavor to balance hummus’ creaminess.
Cucumbers	Cool, crisp cucumbers pair perfectly with creamy hummus.
Bell peppers	The juicy crunch and mild flavor complement hummus dip.
Broccoli	Broccoli florets provide great texture and contain antioxidants.
Celery	Celery is sturdy and full of fiber – a healthy pairing for protein-rich hummus.
Snap peas	A crisp, sweet treat with hummus providing protein and healthy fats.
Jicama	Jicama gives a juicy crunch and sweetness along with vitamin C.

How to make hummus healthier

Hummus is already healthy containing protein, fiber, vitamins and minerals. But you can modify it to create an even more nutritious version:

Use less tahini or olive oil to reduce calories from fat.
Add extra lemon juice and garlic for more antioxidants.
Include roasted red peppers for an extra Vitamin C and fiber boost.

Top with paprika, cumin or cayenne pepper to increase anti-inflammatory compounds.
Stir in a handful of spinach or kale for extra folate, Vitamins A, C and K.
Swap in edamame or cannellini beans for chickpeas to change up protein source.

Mix in avocado for more monounsaturated fats and potassium.
Use olive oil mayo or Greek yogurt instead of tahini to lower calories.
Add herbs like cilantro, parsley or dill for more nutrients.

Healthiest store-bought hummus brands

When buying pre-made hummus, look for high quality ingredients and minimal additives. Here are some of the top healthy store-bought hummus brands:

Brand	Details
Sabra	Many organic, gluten-free, reduced-fat options using quality ingredients
Cava	Small-batch, fresh-tasting hummus with Greek yogurt
Tribe	Never heated, preservative-free hummus with good fats
Hope	Sustainable, organic hummus focused on nutrition
Ithaca	Local NY hummus with quality oils and live active cultures
Athenos	Popular Greek brand focused on minimal, natural ingredients
Boar’s Head	Freshly-made, small-batch hummus with no preservatives

Tips for serving hummus with vegetables

To take your hummus and veggies to the next level, keep these serving tips in mind:

Make hummus from scratch instead of store-bought for fresher flavor.

Grow your own vegetables or buy from a local farmers market when possible.
Place hummus in a shallow bowl and surround with sliced raw vegetables.
Drizzle hummus with extra virgin olive oil and sprinkle with paprika.

Include at least 3-4 different vegetables for contrasting colors and textures.
Cut vegetables into large, easy-to-dip sizes.
Serve as an appetizer before meals to reduce overall calorie intake.

Pair hummus-dipped veggies with whole grain pita or crackers.
Use vegetables at their peak of freshness and flavor.
Experiment with uniquely shaped heirloom varieties.

Vegetable gardening tips for hummus pairings

Growing your own vegetables allows you to enjoy the freshest produce for dipping in hummus. Follow these vegetable gardening tips for great hummus pairings:

Plant these popular vegetables:

Cherry tomatoes
Bell peppers

Carrots
Cucumbers
Zucchini

Radishes
Snap peas
Romaine lettuce

Kale
Green beans

Opt for disease-resistant varieties such as:

Mountain Fresh Plus cucumbers

Sweet Slice cherry tomatoes
Crunchy Red bell peppers
Sprinter snap peas

Salad Bowl lettuce

Use organic practices:

Compost soil to nourish plants and avoid chemicals
Use natural insect remedies like neem oil

Control weeds manually or with thick mulch
Rotate plant locations annually to prevent disease

Maximize freshness:

Plant cool weather crops in spring/fall for best flavor

Harvest vegetables early in the morning
Rinse just before eating to remove grit
Don’t refrigerate tomatoes; store on counter

Conclusion

Hummus is one of the most nutritious, flavorful and convenient dips to pair with raw vegetables. Its creamy, savory taste combines perfectly with the colors and crunch of fresh veggies. Hummus provides a healthy dose of plant-based protein, fiber and key vitamins and minerals to complement vegetables’ nutrient profiles. Together they create a satisfying plant-based snack or light meal. Some classic hummus and vegetable combinations include carrots, cucumbers, bell peppers, broccoli, celery and snap peas. Mixing up vegetables with diverse flavors, textures and colors can make hummus dipping even more appealing. Purchase high quality store-bought hummus or make your own from scratch. Growing your own vegetables takes the freshness and nutrition to the highest level. Follow gardening tips to cultivate the best vegetables to dip in hummus at their peak ripeness. Serving hummus with a platter of fresh, raw veggies makes for an easy, healthy appetizer or snack any time of year.