Avoiding Pitfalls with Store-Bought Hummus
When walking down the grocery aisle, the sheer number of hummus brands can be overwhelming. While a convenient option, many pre-packaged varieties contain ingredients that detract from the authentic taste and health benefits of a traditional recipe. By learning what to scrutinize on the ingredients list, you can make a more informed and healthier choice.
Unhealthy Preservatives and Additives
To extend shelf life and prevent microbial growth, many commercial hummus brands use artificial preservatives. Potassium sorbate and sodium benzoate are common examples, and while deemed safe in small quantities, some research links them to potential health issues like skin allergies or, in the case of sodium benzoate mixed with vitamin C, the formation of benzene. A high-quality, fresh hummus requires no such chemical crutches. Look for brands with shorter ingredient lists that use natural preservatives like citric acid.
Excessive Sodium Content
Hummus can be deceptively high in sodium. The standard American diet is already high in sodium, and many store-bought brands contain excessive amounts to enhance flavor and act as a preservative. Some popular brands contain 130 milligrams of sodium per serving, nearly double what some nutritionists recommend. High sodium intake is linked to increased blood pressure and other cardiovascular risks. Always check the nutrition label and aim for a brand with less than 80mg of sodium per serving.
Subpar Oils
Traditional hummus uses extra virgin olive oil, which contributes healthy monounsaturated fats and a rich, fruity flavor. However, many commercial producers swap this for cheaper, less healthy options like canola oil or other vegetable oil blends. These processed oils lack the nutritional benefits and taste of olive oil and can increase inflammation when consumed in large quantities. A bitter, rancid taste can also result from using poor-quality or aged oils. Opt for brands that explicitly state 'extra virgin olive oil' on the label.
Hidden Sugars and Flavors
Some manufacturers add unnecessary sugars, such as high-fructose corn syrup, especially in 'dessert' or heavily flavored varieties. This severely compromises the nutritional integrity of what should be a savory, healthy dip. Authentic hummus relies on fresh, simple ingredients for flavor, not added sweetness or artificial flavorings.
Avoiding Mistakes with Homemade Hummus
For the freshest, most authentic hummus, nothing beats making it yourself. However, a few common blunders can ruin the creamy texture and balanced flavor. By avoiding these pitfalls, you can achieve a silky-smooth, delicious result every time.
Not Cooking Chickpeas Properly
Using canned chickpeas straight from the can or using dried chickpeas that aren't cooked long enough is a recipe for grainy hummus. Undercooked beans don't break down properly, leaving a gritty texture. For the creamiest hummus, boil your chickpeas until they are very tender and easily mash between your fingers. Many cooks also swear by adding a little baking soda to the water, which helps soften the chickpea skins.
Using Subpar or Old Tahini
Tahini is the flavor backbone of hummus. A low-quality or old jar of tahini can taste bland or, worse, bitter and rancid. Always use a good-quality, hulled tahini made from fresh sesame seeds. Before adding it to your recipe, give it a quick taste to ensure it's not bitter. You can also whip the tahini with lemon juice and water first to make it lighter and creamier before blending with the chickpeas.
Improper Olive Oil Addition
Many online recipes mistakenly instruct you to blend olive oil with the other ingredients. However, the heat from a food processor's blades can cause the oil to become bitter. For authentic flavor, drizzle a high-quality extra virgin olive oil on top of your finished hummus right before serving, rather than blending it in.
Overpowering with Raw Garlic
While garlic adds a nice zing, too much raw garlic can make your hummus overly pungent and overpowering. The flavor of raw garlic also intensifies as the hummus sits. For a more mellow, nuanced garlic flavor, consider roasting the garlic before adding it. This brings out its natural sweetness and makes it less acrid. You can also try mincing the garlic and letting it macerate in the lemon juice for a bit before blending.
Comparison: Store-Bought vs. Homemade
| Feature | Store-Bought Hummus (Commonly Found) | Homemade Hummus (Properly Made) |
|---|---|---|
| Ingredients | Long list, often includes chemical preservatives (potassium sorbate, sodium benzoate), cheap oils (canola, vegetable oil), added sugars, and stabilizers. | Short, simple, and fresh ingredients: chickpeas, high-quality tahini, lemon juice, garlic, extra virgin olive oil, and spices. |
| Texture | Varies widely; can be greasy, overly thick, or watery. Often grainy due to un-peeled chickpeas. | Velvety smooth and airy, achieved by properly cooking and peeling chickpeas and whipping tahini. |
| Flavor | Can be bland, salty, or have an artificial, bitter aftertaste from preservatives, cheap oils, or too much raw garlic. | Nutty, bright, and authentic. Flavors are well-balanced and fresh, not overwhelmed by additives. |
| Nutritional Profile | Often high in sodium, potentially containing unhealthy fats and added sugars. Nutrient content can be reduced by processing. | Healthier profile with control over sodium and fat content. Higher nutrient retention from fresh ingredients. |
Conclusion: Your Path to Better Hummus
By understanding what to avoid in hummus, you empower yourself to make healthier, more delicious choices. For store-bought options, carefully read ingredient labels to sidestep preservatives, excessive sodium, and subpar oils. For homemade enthusiasts, mastering a few simple techniques—like properly cooking chickpeas and using quality tahini—can make all the difference. While convenience is tempting, the rewards of a freshly made, additive-free hummus are immeasurable. Whether you are a seasoned cook or a beginner, a little knowledge goes a long way towards creating a perfectly creamy and flavorful dip.
Here is one great resource on making hummus from scratch: Serious Eats - The Best Hummus
Frequently Asked Questions
Q: Why does my homemade hummus taste bitter?
A: Your hummus can be bitter for three main reasons: using poor-quality or un-hulled tahini, adding olive oil while blending instead of drizzling it on top, or using too much raw garlic.
Q: What preservatives are in store-bought hummus?
A: Common preservatives include potassium sorbate and sodium benzoate, which extend shelf-life but can be avoided by making hummus fresh or choosing organic, preservative-free brands.
Q: How can I make my hummus smoother without peeling every chickpea?
A: To make smoother hummus without tedious peeling, cook your chickpeas longer until very tender and soft. Adding a pinch of baking soda to the cooking water helps break down the skins, making them easier to blend.
Q: Is it true that I shouldn't add olive oil to the blender?
A: Yes, adding olive oil while blending is a common mistake. The heat from the food processor's blades can cause the oil to turn bitter. For best results, always drizzle a high-quality extra virgin olive oil on top right before serving.
Q: What is a healthy amount of sodium in hummus?
A: Nutritionists recommend looking for hummus with 80 milligrams of sodium per serving or less. Many store-bought varieties contain significantly more, so it's important to check the label and consume in moderation.
Q: Why should I avoid certain oils like canola oil in hummus?
A: Canola and other cheap vegetable oils are less healthy and flavorful than extra virgin olive oil, which contains beneficial monounsaturated fats. These highly processed oils can also lead to inflammation.
Q: How can I tell if hummus has gone bad?
A: Spoiled hummus will typically have a sour smell, an off-putting taste, or show signs of mold (black, white, or green fuzz) on the surface. If you see or smell any of these signs, it's best to throw it out.
