Is Hummus Gluten Free? Brands Don’t Want You to Know This!
Yes, Hummus is generally considered gluten free because the ingredients used in Hummus such as Chickpeas, Tahini, Lemon Juice, Salt, Olive Oil and Garlic are all naturally gluten free. However, if you buy commercially prepared Hummus, there is a possibility that some brands may add additional additives or flavors that could contain gluten.
Hummus is an important dish for many homes and people are addicted to it due to its smooth and creamy texture. Hummus is a quick and easy to prepare homemade recipe as it is so delicious and tasty that you’ll never skip it in your meals.
However, if you’re following a gluten free diet due to Celiac or are gluten intolerant, then you might think “Is Hummus Gluten Free?”.
In this article, we’ll answer the query in detail. We’ll also guide you about how to make Hummus at home that is surely gluten free.
So keep reading to learn about if Hummus is gluten free!
Introduction to Hummus: History & Origin
Hummus has a very long history dating back to thousands of years. There is a debate about the exact origin of Hummus as multiple cultures in the Middle East claim that Hummus is their discovery.
However, most authentic sources confirm that Hummus originated in the Levanta region. This region includes Syria, Jordan, Palestine, part of Israel and Jordan.
This claim also seems true as Hummus holds a special place in Levantine, Arab, Israel and Mediterranean cuisines. Here, Hummus served as an appetizer, with Pita bread, Falafel and other dips.
Hummus is a creamy, savory dip and it is traditionally made from cooked, mashed chickpeas that are blended with Tahini, olive oil, lemon juice, salt and garlic.
But is Hummus gluten free? The debate is still yet to happen!
Is Hummus Gluten Free? Here is the Answer…
Traditional Hummus is gluten free as the ingredients used to make Hummus are all gluten free. However, commercially available Hummus might have gluten in it because some brands use additional additives and flavors that can risk the gluten free status of Hummus.
If you’re gluten intolerant or a Celiac patient who is following a very strict gluten free diet, then you’re advised to eat homemade Hummus rather than buying commercially available Hummus.
Still, if you can’t manage to make Hummus at home, then try to find brands that provide verified gluten free Hummus.
Is Hummus Safe for Celiac Disease?
You might be wondering “is Hummus safe for Celiac disease?”. Yes, traditional Hummus is completely safe for people with gluten sensitivity, gluten intolerance or Celiac disease.
This is because all ingredients used to make Hummus are gluten free. So, there is no gluten related content in traditional Hummus.
However, is commercially available Hummus also safe for Celiac disease? It depends upon the ingredients used in it. Some brands might use additional additives and flavors that can harm the gluten sensitivity of Hummus.
What are the Different Types of Hummus?
There are different flavors and types of Hummus each offering a unique traditional recipe. We’re sharing some popular Hummus recipes here;
- Classic Hummus
This Hummus is also called Traditional Hummus. The main ingredients of this Classic Hummus are Chickpeas, Tahini (Sesame Paste), extra virgin Olive oil, Garlic, Salt and Lemon juice. The taste of this Hummus is savory. It has a creamy and rich texture.
- Flavored Hummus
You can add different flavors to make flavored Hummus. These flavors include red pepper, spicy, herbed, lemon, olive, pumpkin, garlic and avocado Hummus.
- Specialty Hummus
This type includes specialty variations such as chocolate Hummus, Tahini free Hummus, white bean, lentil Hummus and Edamame.
How to Make Gluten Free Hummus at Home?
Hummus is naturally free from any gluten and is high in protein. This makes it an excellent choice for protein rich snacking.
You can easily find premade Hummus from the market but if you’re gluten intolerant or Celiac patient, then you should avoid commercially available Hummus due to the risk of added flavors and most importantly, the risk of cross contamination.
Don’t you know how to make homemade Hummus? Let’s discuss it here. We’ll now list down the ingredients, what steps are involved in making gluten free hummus at home and how to serve and store Hummus for later use.
Ingredients of Gluten Free Hummus
Let’s list down the gluten free ingredients used in Hummus;
All of the ingredients listed above don’t have any gluten. So Hummus cooked using these ingredients is completely gluten free.
Steps by Step Hummus Recipe
Step 1: First of all, you need to rinse the garbanzo beans and drain the water. Wash them and then add water to cover the beans by 3 inches. The soaking time should be 4 to 6 hours. Now drain in a colander and rinse the beans thoroughly.
(Don’t soak the beans for more than 4 to 6 hours or overnight. This will result in excessive water absorption by the beans)
Note: If you can’t soak the beans for 4 to 6 hours, you can bring the beans and water to boil and then boil for 1 minute. After quick boil, remove water and beans from heat and keep them for 30 minutes and then drain the water to continue the recipe. This is enough for soaking.
Step 2: Now take a large pot, add 1 cup of soaked beans, 7 cups of water and 1 teaspoon of baking soda. Boil them and then reduce the heat and keep mixing them until the beans fall apart for 60 minutes. Keep stirring any foam that appears on the surface while cooking.
Step 3: After 60 minutes of slow heating, cool the beans and remaining fluid in it to room temperature in a refrigerator.
Step 4: Once the beans and liquid is cooled down, transfer them to a food processor. Now add 1 ¼ teaspoons salt, ½ teaspoon minced garlic, ¼ cup tahini and ½ cup fresh squeezed lemon juice in the food processor. Keep them processed once you get a smooth texture.
Step 5: If you find it too thick which is of course due to the consistency of thick cream, add 1 tablespoon of water in it until your Hummus becomes smooth.
How to Serve & Store Hummus?
Your gluten free Hummus is ready now. Transfer it into a serving bowl. You can drizzle olive oil on top and sprinkle some paprika and chickpeas over it. Serve it with any gluten free snacks and enjoy. It could be gluten free pita bread, veggies, chips, crackers or anything gluten free.
If you’ve cooked Hummus in excess, then you can store leftover Hummus in airtight containers and keep them in the refrigerator for up to 6 days.
Whether you’re making Hummus for your daily use or it is for casual gathering, this amazingly amazing gluten free recipe is sure to make everyone your cooking’s fan.
What are the Nutritional Values of Gluten Free Hummus?
If you’re buying commercially available Hummus from the grocery store, you can simply check the nutritional values from the label of the brand’s packaging. However, if you’re making Hummus at home which is of course gluten free without any doubt, we’re going to provide you nutritional values here.
On average, a 100 g serving of Hummus has this nutritional profile as per the data of the U.S. Department of Agriculture;
| Nutrient | Amount per 100g |
|---|---|
| Calories | 237 kcal |
| Protein | 7.78g |
| Fat | 17.8g |
| Carbohydrates | 15g |
| Fiber | 5.5g |
| Iron | 2.54mg |
| Calcium | 47mg |
| Folate | 48 mcg |
| Magnesium | 75mg |
| Potassium | 312 mg |
| Total polyunsaturated fatty acids | 8.81g |
| Total monounsaturated fatty acids | 5.34g |
What are the Gluten Free Hummus Brands?
We’ve written a detailed and step by step recipe to make gluten free Hummus at home. However, if you can’t make it at home but still you want to eat gluten free Hummus, then we’re suggesting you some brands that claim to offer verified gluten free Hummus.
Here is a list of brands you can consider to get gluten free Hummus;
These brands claim to provide gluten free Hummus. However, you still need to check their label and ingredients they use for your satisfaction and cross check.
Conclusion: Yes, Hummus is Gluten Free
Is Hummus gluten free? Yes, you got the answer. Traditional Hummus is gluten free as the ingredients used in it are all gluten free.
However, some commercial available Hummus brands could add some additives, flavors and other ingredients that may contain gluten. So, verify if you’re buying a verified gluten free Hummus brand.
If you’re a Celiac patient or allergic to gluten, then we recommend you make your gluten free Hummus at home. We’ve guided you about everything you need to make Hummus at home.
So follow our recipe and cook your gluten free Hummus at home and ENJOY!
Also Read: Is Peanut Butter Gluten Free?
