Hummus is a delicious and nutritious dip made from chickpeas, tahini, olive oil, lemon juice, and spices like garlic and cumin. It’s high in protein and fiber, making it a satisfying plant-based snack. Hummus pairs excellently with fresh vegetables for dipping. But which low-carb veggies make the best vehicles for hummus?
What is hummus?
Hummus is a traditional Middle Eastern dip or spread made from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, and spices. Tahini is a paste made from ground sesame seeds that gives hummus its creamy texture. The chickpeas provide protein and fiber. Olive oil adds healthy fats, and lemon juice provides bright acidity to balance the richness of the tahini. Garlic, cumin, paprika, and salt are commonly used seasonings.
The exact origins of hummus are unknown, but it’s been eaten in the Middle East and Mediterranean for centuries. Today it’s popular worldwide as a healthy and delicious plant-based snack or appetizer.
Nutritional benefits
Hummus is nutritious as well as tasty. A 100 gram serving provides:
- 149 calories
- 7.9 g protein
- 10 g carbohydrates
- 7.9 g fat
- 4.7 g fiber
The fiber and protein in hummus result in a low glycemic index, meaning it doesn’t cause a spike in blood sugar. The fat content is mostly unsaturated fat from the olive oil and tahini.
Hummus also provides vitamins and minerals like folate, magnesium, and iron. So it’s a healthy snack choice any time of day.
What are low carb vegetables?
Low carb vegetables are those that contain fewer digestible carbohydrates and a higher percentage of fiber. When looking at net carbs by subtracting fiber, they provide fewer grams of carbs per serving than starchy vegetables like potatoes or corn.
Some examples of delicious low carb vegetables that are great for dipping in hummus include:
- Cucumbers
- Celery
- Bell peppers
- Carrots
- Broccoli
- Cauliflower
- Radishes
- Jicama
- Zucchini
- Snap peas
- Green beans
- Kale chips
- Endive leaves
These low carb vegetables provide crunch and plenty of nutrients like vitamins, minerals, and antioxidants. Pairing them with the creaminess of hummus makes a tasty, healthy snack or appetizer.
Net carbs
To find the net carb counts, you subtract fiber grams from total carb grams. Fiber passes through our bodies undigested, so it doesn’t impact blood sugar. The net carbs represent the digested carbs that do affect blood sugar levels.
Here are the net carb counts for 1 cup raw vegetable servings:
| Vegetable | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| Cucumbers | 3.8 g | 0.9 g | 2.9 g |
| Celery | 3.1 g | 1.6 g | 1.5 g |
| Bell peppers | 5.3 g | 1.7 g | 3.6 g |
| Carrots | 9.6 g | 2.8 g | 6.8 g |
| Broccoli | 5.7 g | 2.4 g | 3.3 g |
| Cauliflower | 4.9 g | 2.0 g | 2.9 g |
| Radishes | 3.4 g | 1.6 g | 1.8 g |
| Jicama | 8.8 g | 5.0 g | 3.8 g |
| Zucchini | 3.1 g | 1.0 g | 2.1 g |
| Snap peas | 5.7 g | 1.6 g | 4.1 g |
| Green beans | 6.7 g | 1.8 g | 4.9 g |
| Kale chips | 13.1 g | 2.6 g | 10.5 g |
| Endive | 1.5 g | 1.0 g | 0.5 g |
As you can see, vegetables like cucumbers, celery, radishes, and endive leaves provide only 1-3 grams of net carbs per serving. Making them excellent low-carb dippers for hummus.
Which vegetables pair best with hummus?
When choosing low carb vegetables to eat with hummus, consider flavors and textures that complement the garlicky, nutty dip.
Crunchy vegetables like cucumbers, bell peppers, carrots, celery, and broccoli florets provide a satisfying crispness to contrast the creamy hummus. Neutral-tasting veggies allow the hummus flavor to shine through.
Jicama, radishes, zucchini, and snap peas add refreshing crispness with a hint of sweetness. Their lighter flavors highlight the hummus without overpowering it.
Bitter greens like endive and kale chips offer a pleasant balance to the richness of hummus. Caustic spicy hummus also pairs well with bitter veggies.
Presentation
When serving hummus with raw veggies, consider these presentation ideas:
- Slice larger veggies like cucumbers and bell peppers into long spears for easy dipping.
- Peel and cut carrots and jicama into sticks.
- Cut broccoli and cauliflower into bite-size florets.
- Separate endive leaves for individual scooping.
- Make kale chips by baking torn kale leaves with olive oil until crispy.
- Arrange the cut veggies attractively around the bowl of hummus.
Vary the colors, shapes, and textures for visual appeal. Contrast bright red bell peppers with cool green cucumbers. Mix crunchy carrots with soft, ruffled kale chips for differences in mouthfeel.
Tips for serving hummus with vegetables
Here are some tips for getting the most enjoyment from pairing hummus with fresh vegetables:
Flavor the hummus
Flavor your homemade hummus to complement the veggies. Add paprika and oven-roasted red peppers for serving with carrots and celery. Stir inKalamon olives and lemon zest for dipping zucchini spears and cauliflower.
Boost nutrition
Leave the skins on cucumbers and bell peppers for extra fiber and nutrients. Choose a variety of different colored veggies like red, orange, green, and purple to maximize vitamin and antioxidant intake.
Mind the carbs
Stick to the low carb vegetables listed above if you’re monitoring your carb intake. Limit higher carb options like grape tomatoes, snow peas, and cooked plantains.
Portion sizes
Be mindful of portion sizes if weight loss is a goal. Measure hummus into a 2 tablespoon serving instead of freely dipping. Count out 15 almonds or 5 oil-cured olives for pairing. Pre-portion cut veggies into snack bags.
Swap the pita
Avoid the traditional sliced pita bread for dipping, which can quickly add up in carbs. Substitute very thin seed crackers instead for occasional crunch.
Add protein
For a balanced snack, add protein like grilled chicken skewers, hard-boiled eggs, or tuna salad alongside the veggies and hummus. Protein fills you up and sustains energy levels.
Simple hummus vegetable dippers recipe
This easy recipe combines fresh chopped veggies with protein-rich hummus and Parmesan crisps for filling fiber and crunch. It takes just 10 minutes prep time.
Ingredients
- 1 red bell pepper
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 cucumber
- 1 cup sliced carrots
- 1 cup hummus
- 6 Parmesan crisps
Instructions
- Wash all vegetables thoroughly.
- Slice bell pepper into strips. Cut broccoli and cauliflower florets off stems. Peel and slice cucumber. Peel and slice carrots.
- Arrange veggie crudites attractively around bowl of hummus.
- Top hummus with Parmesan crisps.
- Serve immediately or refrigerate until ready to eat.
Conclusion
Pairing protein-packed hummus with fiber and nutrient-rich fresh vegetables makes a delicious, healthy plant-based snack. Focus on low carb options like cucumbers, radishes, celery, jicama, and bell peppers to dip. Their crisp textures and lighter flavors complement hummus perfectly. Vary colors and shapes for visual appeal. Boost nutrition by leaving skins on and choosing a rainbow of produce.
Dip crunchy, nutritious vegetables into hummus for a light, flavorful snack anytime of day. It offers an easy way to increase your veggie intake and fits well into a low carb, Mediterranean diet. Hummus and fresh vegetables are a match made in healthy snacking heaven.