Dessert Hummus
This article was written by staff writer Jenna Bensko. Read about Jenna here.
If you are already familiar with the dessert hummus trend and are here solely for the recipe, feel free to skip the introduction and get cooking with the recipe at the bottom of this article.
What is dessert hummus?
Chickpeas have become a popular substitute for a variety of recipes in an attempt to appease the growing population of gluten-free and health-conscious eaters. If you take a walk through your local grocery store, you might see products such as chickpea-flour pasta, chickpea crackers, and chickpea flour tortillas. Chickpeas have made a name for themselves as a protein-rich substitute for all-purpose flour in both savory and sweet contexts. Since I admittedly have a bit of a sweet tooth, I’m going to steer away from the more common savory chickpea recipes and instead focus on the rise of the controversial “dessert hummus”.
Everyone loves to hate on dessert hummus. This nontraditional take on hummus seems to trigger people on two fronts. On the one hand, there is a lot of disgust over the combination of sugar and chickpeas, an ingredient that has traditionally only been served savory. On the other hand, there is lots of talk about dessert hummus as a form of cultural appropriation. Hummus originates from the Middle East, with recipes dating back to the 13th and 14th centuries. There is no evidence of sweet hummus in any culture from that area. The argument is that dessert hummus essentially imposes American flavors onto a traditional Middle-Eastern dish, and that there needs to be accountability to the culture that gave us the base for this dish. Is dessert hummus merely creative food fusion or American’s disrespecting tradition? I think it’s somewhere in the middle.
The rise in plant-based eating has made the dessert hummus industry really boom in the past couple of years. It is a great option for those more nutrition-focused eaters, or those with dietary restrictions (GF and Vegan). This sweet take on hummus omits the traditional olive oil, tahini, and savory seasonings, and instead adds in sweet alternatives such as cocoa powder, maple syrup, or cinnamon. It is most commonly consumed as a dip with fruit, pretzels, or Nilla Wafers, but I’ve also seen it used as a spread on toast or eaten by the spoonful.
The first brand to really take off was “Delighted By” in 2017, with an investment from Shark Tank. The brand offers a variety of flavors, most notably Snickerdoodle, Vanilla Bean, and Brownie Batter. Since 2017, several more traditional hummus companies have crafted their own dessert hummus. Companies like Sabra, Tribe, and Boars Head all offer at least one “dessert” style hummus. However, I’ve found it most fun to experiment with different flavors in my own home.
Is it good for you?
Chickpeas, also known as garbanzo beans, are a type of legume. Similar to other legumes, like lentils and black beans, chickpeas are high in fiber and protein.
Legumes serve as a great meat alternative for those looking to reduce their meat consumption as one cup meets about ⅓ of the recommended daily intake of protein for adults. The Recommended Dietary Allowance (RDA) for protein is a mere 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. Essentially, it’s the minimum amount you need to consume to keep from getting sick. To determine your daily protein intake, you can multiply your weight in pounds by 0.36. For a 50-year-old woman who weighs 140 pounds and who is sedentary, that translates into 53 grams of protein a day.
Legumes are also a great source of fiber. One cup of cooked chickpeas contains approximately 12.5 grams of fiber. Fiber is best known for its role in heart health. Fiber lowers levels of cholesterol in the blood and decreases the risk for heart disease. It is also beneficial for those with diabetes due to the ability to control blood sugar levels.
Does the nutritional content of hummus lose value when you add in all the sweet ingredients? Even though dessert hummus recipes require a hefty amount of additional ingredients to mask the chickpea flavor, the nutrition content between sweet and savory hummus is very similar. Both offer a comparable amount of fiber and protein at the same calorie content per serving (2 TBSP). The sweet hummus does have a higher sugar content (often somewhere around 5-6 grams per serving as opposed to 0 grams per serving), but that seems to be the only major difference. If dessert hummus is being used as a substitute for traditional desserts, I would say it is definitely a more nutrient-dense option, but remain conscious of the sugar content if you end up eating several spoonfuls in one sitting… speaking from a recent sugar-crash experience here.
How do you make it?
Cookie Dough Hummus
This recipe takes on a nutty, maple flavor that masks any traditional hummus flavor. It is an excellent alternative to cookie dough that is safe to eat and carries a few more health benefits with the fiber-rich chickpea base.
Ingredients
1 ½ cups cooked Chickpeas (~1 can)
¼ cup Nut or Seed Butter
2 tsp Vanilla Extract
3 tbsp Oat Flour or Almond Flour
2 tbsp Maple Syrup, plus more to taste
½ tsp Salt
¼ cup Dairy-Free Chocolate Chips (or other add-ins of choice)
Up to ¼ cup of almond milk (or other dairy-free milk)
Preparation
If you don’t have oat flour on hand, you can easily make your own by processing rolled oats until a flour forms.
Add all of the ingredients, except for the chocolate chips, to a high-speed blender or food processor. Process until a thick, smooth dough forms, scraping the sides of your device if needed. Keep in mind that the dough will thicken even more after the flour absorbs some of the liquid, and after it sits in the fridge.
Taste the batter and add more syrup if needed. If the batter is too thick, add milk until it reaches the desired consistency. Transfer the dough into a large bowl and use a spatula to fold in the Chocolate Chips (alternatively, you can pulse them in using your blender/processor). Serve and enjoy!
Brownie Batter Hummus
A decadent twist on this popular chickpea-based dip. This hummus has a rich,smooth chocolate flavor that is sure to satisfy your sweet tooth. I recommend pairing it with pretzels, apples or just eating it with a spoon!
Ingredients
1 ½ cups cooked Chickpeas (~ 1 can)
¼ cup cocoa powder (unsweetened)
2 tbsp nut butter (Almond or Peanut)
1 tsp vanilla syrup
3 tbsp Maple Syrup, plus more to taste
½ tsp Salt
Up to ¼ cup of milk (if needed)
(optional) ¼ cup of chocolate chips
Preparation
Add all of the ingredients to a high-speed blender or food processor. Process until a thick, smooth dough forms, scraping the sides of your device if needed. Keep in mind that the dough will thicken a bit more after it sits in the fridge.
Taste the dough and add more syrup if needed. If the dough is too thick, add milk until it reaches the desired consistency. If adding chocolate chips, transfer the dough into a large bowl and use a spatula to fold in the Chocolate Chips (alternatively, you can pulse them in using your blender/processor). Serve and enjoy!