Regardless of whether you buy it at the store or make it homemade, hummus can be a healthy addition to your diet. Made primarily of chickpeas and tahini, hummus is packed with fiber, protein, and healthy fats, so it’ll keep you satisfied. You can use it as a sauce on noodles, smear it on sandwiches, or dunk veggies into it. But today, we’re talking lunch. Here’s a formula for classic homemade hummus, then five lunch recipes that use it deliciously. They’ll make you look forward to your midday lunch break more than ever.
First is a classic hummus recipe from Food Network’s Katie Lee. As aforementioned, the star ingredients in hummus are tahini and ground chickpeas, but lemon juice, garlic, and olive oil also play key roles. Combine your ingredients in a food processor and blend until smooth. In 10 minutes, you’ll have a creamy homemade hummus that’s ready to star in whatever recipe you’re making.
- 2 (15-ounce) cans chickpeas, drained, liquid reserved
- ¼ cup freshly squeezed lemon juice
- ¼ cup tahini
- 1 teaspoon ground cumin
- 2 cloves garlic
- ½ cup extra-virgin olive oil, plus more for serving
- 1 teaspoon kosher salt
- Smoked paprika, for serving, optional
- Vegetable crudité and pita chips, for serving
Directions: Put the chickpeas, lemon juice, tahini, cumin and garlic into a food processor and pulse until smooth. With the motor running, slowly pour in the oil in a steady stream. Add the salt and puree until very smooth. If the mixture is too thick, add some of the reserved chickpea liquid, 2 tablespoons at a time, until the desired consistency is reached.
1. Thai Chicken Salad with Peanut Hummus Dressing
Most people think that salads at lunch will leave you hungry all afternoon, but if your greens are dressed with a sauce packed with healthy fats and protein, they’re guaranteed to satisfy you until dinner. This Thai chicken salad from The Adventure Bite stars a peanut hummus dressing that’s filling and tasty. It flavors a plate of veggies studded with chicken, giving you homemade Thai flavor without the excess calories and takeout delivery fee.
- ½ cup hummus
- ½ cup sweet chile sauce
- 2 tablespoons peanut butter
- 1 tablespoons rice wine vinegar
- 2 teaspoons sriracha sauce
- Juice of 1 lime
- 4 to 6 cups finely chopped kale (stems removed)
- 2 cups broccoli slaw, roughly chopped
- 1 large chicken breast, shredded
- ½ cup peanuts
- ½ cup cilantro, chopped
- ½ cup basil, chopped
- Extra lime juice
- Rice wine vinegar
Directions: Combine hummus, chile sauce, peanut butter, 1 tablespoon rice wine vinegar, lime juice, and sriracha in a small bowl. Toss all salad ingredients together and add half of sauce. Toss. Serve immediately or store before serving for a slightly softened salad. Serve with remaining sauce.
2. Hummus Pasta Salad
If you’re craving carbs for lunch, make a Mediterranean version of pasta salad with this dish from The Baker Mama. You’ll coat the noodles in hummus and serve your lunch with chicken, tomatoes, cucumbers, and cheese, making it one of the healthiest ways to eat pasta. You can easily make this hummus pasta salad the night before and pack it for lunch the next day. Serve it warm or cold and prepare for looks of envy from your coworkers.
- 1 pound uncooked whole-wheat pasta
- 1 cup garlic-flavored hummus
- 1 cup chopped cooked chicken
- ½ cup halved cherry tomatoes
- ½ cup chopped cucumber
- ½ cup feta cheese
- Salt and pepper to taste
Directions: Cook pasta according to package directions. Drain and return to hot pan.
Stir in hummus until pasta is well coated. Gently stir in remaining ingredients. Salt and pepper to taste. Serve warm or cold.
3. Hummus Veggie Wrap
For a lunch you can eat with your hands, there’s this hummus veggie wrap from FoodieCrush. It’s a vegetarian (and vegan) way to do your midday meal. Into your tortilla go cucumbers, spinach, tomatoes, avocado, sprouts, microgreens, and hummus. Fold your wrap up, cut it in half, and you have a healthy lunch that many people pay too much money for at delis and cafes. Thanks to the fiber and protein from the vegetables and hummus, this lunch wrap will keep you nourished and satisfied the healthy way until dinner.
- 1 flavored wrap or tortilla
- ⅓ cup hummus
- 2 slices cucumber, sliced lengthwise
- Handful of fresh spinach leaves
- Sliced tomato, depending on size of the tomatoes
- ¼ of an avocado, sliced
- Fresh alfalfa or broccoli sprouts
- Fresh microgreens
- Basil leaves if desired
Directions: Spread the hummus on the bottom ⅓ of the wrap, about ½ inch from the bottom edge but spreading out the side edges. Layer the cucumber, spinach leaves, tomato slices, avocado slices, spouts, microgreens and basil. Fold the wrap tightly, as you would a burrito, tucking in all of the veggies with the first roll then rolling firmly to the end. Cut in half.
4. Hummus Quinoa Cakes
Next are hummus quinoa cakes from The Lemon Bowl. These tasty patties can be eaten alone, on a salad, or in a bun with additional hummus and tomato slices. Most people think homemade veggie patties are too much of a challenge, but this recipe proves otherwise. As is true of many other midday meals on our list, you can make the hummus quinoa cakes ahead of time, then pack them away for lunch.
- 1 cup cooked quinoa
- ½ cup hummus, plus more
- ½ cup red pepper, minced
- 2 celery stalks, minced
- 2 scallions, chopped
- ½ tablespoons olive oil
- Tomato slices
Directions: In a medium bowl, combine quinoa with hummus, red pepper, celery and scallions. Season with salt and pepper to taste.
Heat a non-stick pan over medium high heat and add olive oil once heated. Form quinoa mixture into palm-sized patties and brown in pan, working in batches, about 3 to 4 minutes per side. Be careful not to overcrowd the pan.
Serve with additional hummus and tomato slices.
5. Chickpea Hummus Salad Sandwich
You’ve heard of tuna salad, chicken salad, and egg salad, but what about chickpea hummus salad? It’s a tasty and protein-packed vegetarian alternative perfect for those who don’t eat meat or just want to try something different. Chickpea hummus salad can be eaten on its own or spread on a sandwich, and this recipe from Avocado A Day Nutrition shows you how to make the latter. You’ll first mash your chickpeas and then combine them with hummus and celery. Next, you’ll spread your chickpea salad over whole grain bread and top with pepper slices before it’s time to eat.
- 1 can chickpeas, drained and rinsed
- 1 container hummus, any flavor
- 1 stalk celery, finely chopped
- 12 slices sprouted whole grain bread
- Thinly sliced cucumber
- Roasted red pepper, drained and sliced
Directions: Place chickpeas in a large bowl. Mash lightly with a fork. Add enough hummus to get desired consistency, about ½ cup. Stir in celery.
Line six slices bread with cucumber slices. Divide chickpea salad evenly over the six slices. Top with roasted red pepper slices and remaining slices of bread. Press lightly to adhere.
If desired, trim edges, then cut each sandwich in half. Store in an airtight container until ready to serve.