What to eat with hummus to make a complete protein

Hummus is a popular and nutritious spread, but like many plant-based foods, it is an incomplete protein because it lacks sufficient levels of certain essential amino acids. To make a complete protein, hummus must be combined with complementary protein sources, primarily grains, nuts, and seeds, either in the same meal or over the course of the day. This guide explores the best pairings and recipes to help you easily build a complete protein meal with hummus.

Quick Summary

This article details how to pair hummus with complementary plant-based foods like grains, nuts, and seeds to create a complete protein. It explains the concept of complete vs. incomplete proteins and offers various delicious and easy-to-prepare meal combinations for a nutritious, balanced diet. It also debunks the myth that complementary proteins must be consumed simultaneously.

Key Points

• Combine with Grains: Pair hummus with whole wheat bread, pita, or brown rice to form a complete protein.

• Add Nuts and Seeds: Top hummus with toasted nuts or seeds like pine nuts or hemp seeds for enhanced protein and texture.

• Enjoy Throughout the Day: Complementary proteins don't need to be eaten in the same meal; your body can combine them over the course of a day.

• Incorporate Dairy: For a non-vegan option, mixing hummus with cottage cheese or Greek yogurt significantly boosts its protein content.

• Mix with Other Legumes: Combine chickpeas with other complete legumes like edamame for a higher-protein dish.

Understanding Incomplete and Complete Proteins

Protein is an essential macronutrient made up of smaller compounds called amino acids. There are 20 total amino acids, with nine being deemed 'essential' because the human body cannot produce them and must obtain them from food. A complete protein source contains all nine of these essential amino acids in sufficient quantities. Most animal products, such as meat, poultry, fish, eggs, and dairy, are naturally complete proteins.

For those on a vegetarian or vegan diet, consuming a variety of plant-based protein sources is key. Many plants are considered 'incomplete' proteins because they are low in one or more essential amino acids. However, by strategically combining complementary protein sources—like a legume with a grain—all essential amino acids can be obtained. Fortunately, modern nutritional science confirms that these complementary foods don't need to be eaten in the same meal, but rather over the course of the day.

The Classic Combination: Hummus and Grains

Hummus is made primarily from chickpeas, which are legumes. Legumes are typically low in the essential amino acid methionine. Grains, on the other hand, are generally rich in methionine but low in lysine, which chickpeas provide. Therefore, pairing hummus with a whole grain creates a perfectly balanced, complete protein profile.

Delicious Hummus and Grain Pairings

• Pita Bread: The most classic pairing. Spreading hummus on whole wheat pita bread is a traditional and effective way to combine complementary proteins. Make mini pita sandwiches with cucumber and tomatoes for a fresh twist.
• Brown Rice: Mix hummus into a warm bowl of brown rice with steamed vegetables like broccoli or bell peppers for a nourishing and satisfying meal. This makes for a great buddha bowl base.
• Whole Wheat Wraps: Use hummus as a creamy base in a whole wheat tortilla wrap, filled with roasted vegetables, salad greens, and sprouts.
• Whole Grain Crackers: For a simple snack, pair hummus with whole grain crackers for a quick, protein-packed bite.

Beyond Grains: Nuts, Seeds, and Vegetables

While pairing with grains is the most common method, other options also work perfectly. Hummus itself already contains tahini (sesame seeds), which helps boost its amino acid profile, though adding extra seeds and nuts can further enhance it.

Creative Combinations for a Complete Protein

• Nuts and Seeds: Sprinkling roasted nuts like almonds or pine nuts on top of hummus adds extra protein and a delightful crunch. Combining chickpeas with sunflower or pumpkin seeds in a salad is another excellent option.
• Edamame: These green soybeans are one of the few naturally complete plant proteins. Add a side of steamed edamame to a meal featuring hummus to boost the overall protein quality.
• Nutritional Yeast: This popular vegan ingredient not only offers a cheesy flavor but is also a complete protein source. Stir a tablespoon into your hummus or sprinkle it on top for added flavor and nutritional benefits.
• Vegetable Crudités: While vegetables themselves are not complete proteins, pairing them with hummus ensures a balanced snack. Consider serving alongside some of the grain, nut, or seed options mentioned.

Hummus and Complete Protein Pairings Comparison Table

Hummus Pairing	Complementary Component	Type of Protein	Recipe Idea
Whole Wheat Pita	Grains	Complete	Pita sandwiches with cucumber, tomatoes, and hummus
Brown Rice	Grains	Complete	Hummus buddha bowl with roasted vegetables
Roasted Nuts	Nuts & Seeds	Complete	Hummus platter topped with toasted pine nuts
Edamame	Soybeans	Complete	Hummus with a side of steamed edamame
Nutritional Yeast	Yeast	Complete	Hummus dip mixed with a sprinkle of nutritional yeast

High-Protein Hummus Recipes

For a more direct way to ensure your hummus is a complete protein, you can modify the recipe itself. Some recipes incorporate other complete protein sources directly into the blend, further boosting its nutritional value.

Cottage Cheese Hummus

By adding cottage cheese to a traditional hummus recipe, you create an incredibly creamy and protein-packed dip. The cottage cheese supplies the missing essential amino acids, making the final product a complete protein. This is a great option for vegetarians who consume dairy.

Hemp Seed Hummus

For a completely vegan option, replace some of the tahini with shelled hemp seeds. Hemp seeds are a naturally complete protein and blend seamlessly into the creamy texture of the hummus, adding a slightly nutty flavor.

Conclusion: Making Informed Choices

Consuming a balanced diet rich in a variety of foods is the most reliable way to obtain all essential amino acids, regardless of dietary preferences. When it comes to hummus, you can easily create a complete protein meal by simply pairing it with a whole grain, nuts, or seeds. Modern nutritional understanding shows there's no need to stress about combining complementary proteins within a single meal. A simple whole wheat pita with hummus or a mixed salad with chickpeas and sunflower seeds over the course of the day is all that's required. By focusing on variety and incorporating these simple pairings, you can enjoy this versatile and delicious spread while ensuring your body gets the complete protein it needs for optimal health, energy, and muscle repair.

An excellent resource for further reading on plant-based protein sources is the Vegan Health article titled "Protein" [https://veganhealth.org/protein/].

How to Build a Complete Protein Meal with Hummus

• Pair Hummus and Pita Bread: The classic combination of a legume (chickpeas) and a grain (whole wheat pita) provides all essential amino acids, making it a complete protein.
• Add Nuts and Seeds: Sprinkle hummus with toasted pine nuts, almonds, or pumpkin seeds to enhance the protein profile and add texture.
• Serve Hummus with Brown Rice: Create a nutritious bowl by mixing hummus with warm brown rice and assorted vegetables for a balanced and complete protein meal.
• Make a High-Protein Hummus: For an extra boost, try making a modified hummus recipe that includes naturally complete proteins like hemp seeds or, for non-vegans, cottage cheese.
• Combine with Other Legumes: While chickpeas are the base, you can mix hummus with other legumes like edamame in a salad to achieve a complete protein profile.
• Don't Stress about Timing: The body effectively combines amino acids from different meals throughout the day, so you don't need to eat your complementary proteins at the exact same time.

FAQs

question: Is hummus a complete protein by itself? answer: No, hummus is not a complete protein on its own. While it contains protein from its chickpea and tahini base, it is typically low in one or more essential amino acids, most commonly methionine.

question: What are the best vegan options to pair with hummus for a complete protein? answer: To make a complete protein, pair hummus with whole grains (like whole wheat pita or brown rice), nuts (such as pine nuts or almonds), or seeds (like sunflower or hemp seeds).

question: Do I need to eat the complementary protein at the same time as the hummus? answer: No, that is a common misconception. The body maintains a pool of amino acids, so it can draw from different foods eaten throughout the day to form a complete protein.

question: How can I use hummus and grains in a recipe to get a complete protein? answer: One excellent option is a hummus buddha bowl. Combine warm brown rice, a generous dollop of hummus, and your favorite roasted vegetables and seeds for a balanced meal.

question: Does tahini make hummus a complete protein? answer: Tahini, made from sesame seeds, does contribute to the overall amino acid profile of hummus, complementing the chickpeas. However, for a fully balanced complete protein, pairing with a whole grain is still the classic and most reliable method.

question: Can I add cheese to hummus to make a complete protein? answer: Yes, adding dairy like cottage cheese or feta can provide the missing essential amino acids, creating a complete protein. This is a good option for vegetarians, but not for vegans.

question: What vegetables can be eaten with hummus to create a complete protein? answer: While vegetables aren't the primary complementary protein source, you can serve hummus with vegetable crudités alongside a grain or nut option. For instance, enjoy cucumber and carrot sticks with hummus and a side of whole grain crackers.

Frequently Asked Questions

Is hummus a complete protein by itself?

No, hummus is not a complete protein on its own. While it contains protein from its chickpea and tahini base, it is typically low in one or more essential amino acids, most commonly methionine.

What are the best vegan options to pair with hummus for a complete protein?

To make a complete protein, pair hummus with whole grains (like whole wheat pita or brown rice), nuts (such as pine nuts or almonds), or seeds (like sunflower or hemp seeds).

Do I need to eat the complementary protein at the same time as the hummus?

No, that is a common misconception. The body maintains a pool of amino acids, so it can draw from different foods eaten throughout the day to form a complete protein.

How can I use hummus and grains in a recipe to get a complete protein?

One excellent option is a hummus buddha bowl. Combine warm brown rice, a generous dollop of hummus, and your favorite roasted vegetables and seeds for a balanced meal.

Does tahini make hummus a complete protein?

Tahini, made from sesame seeds, does contribute to the overall amino acid profile of hummus, complementing the chickpeas. However, for a fully balanced complete protein, pairing with a whole grain is still the classic and most reliable method.

Can I add cheese to hummus to make a complete protein?

Yes, adding dairy like cottage cheese or feta can provide the missing essential amino acids, creating a complete protein. This is a good option for vegetarians, but not for vegans.

What vegetables can be eaten with hummus to create a complete protein?

While vegetables aren't the primary complementary protein source, you can serve hummus with vegetable crudités alongside a grain or nut option. For instance, enjoy cucumber and carrot sticks with hummus and a side of whole grain crackers.