Healthy snacking with blueberry hummus: Simple, delicious, nutritious
Ingredients for approx. 6-8 servings:
- 250g (8.8 oz; about 1 3/4 cups) frozen blueberries
- 1 can (drained weight approx. 9.3 oz (265g)) chickpeas
- 2 tbsp sesame oil
- 2 tbsp olive oil
- 20g (about 3-4 dates (depending on size ~0.7 oz)) dates
- 2 tbsp lemon juice or freshly squeezed lemon
- 1 pinch of salt
- 1 pinch of freshly sliced ginger
- Briefly heat the frozen blueberries in a saucepan (1-2 minutes).
- Peel the fresh ginger and chop into small pieces and dice the dates.
- Squeeze half a lemon and use 2 tablespoons of it.
- Combine all ingredients in a bowl and mix with a hand mixer.
- The blueberry hummus is ready!
Sources:
Kumar, N., Hong, S., Zhu, Y., Garay, A., Yang, J., Henderson, D., Zhang, X., Xu, Y., & Li, Y. (2025). Comprehensive review of chickpea ( Cicer arietinum ): Nutritional significance, health benefits, techno‐functionalities, and food applications. Comprehensive Reviews in Food Science and Food Safety, 24(2), e70152. Source
Mah, E., Uffelman, C. N., Blonquist, T. M., Wang, D. D., Rehm, C. D., Goltz, S. R., & Chu, Y. (2025). Chickpea attenuates postprandial blood glucose responses: A systematic review and meta-analysis. Nutrition Journal, 24(1), 111. Source
Chickpeas are a true superfood for metabolism and gut health. A meta-analysis by Mah et al. (2023) shows that consuming chickpeas reduces postprandial glucose response (iAUC) by an average of 47 % compared to isocaloric carbohydrate-rich meals. Additionally, according to the comprehensive review by Kumar et al. (2025), raw chickpeas contain 17–27 g of total dietary fiber per 100 g, including 12–20 g of insoluble and 1–5 g of soluble fiber, which support digestion and positively influence the gut microbiota.