What makes a sandwich unhealthy? More often than not, it’s the sandwich spread. The old stand-by mayonnaise isn’t the best choice for keeping a sandwich low in calories and fat – but there’s a mayonnaise substitute that not only tastes great, but is healthier to boot. Why not try a little hummus spread on your next sandwich?
What is Hummus?
Hummus is a Mediterranean dip and spread made from pureed chickpeas, olive oil, tahini, garlic, and lemon juice. You may have sampled this tasty concoction as a dip for pita bread in a Mediterranean restaurant. It’s been popular in the Middle East for ages, but is rapidly developing a following in the United States as well. These days, it’s easy to find pre-packaged hummus at most grocery stores.
Why is Hummus Spread a Good Substitute for Mayonnaise?
A single tablespoon of mayonnaise has 103 calories, while an equal serving of hummus has only 27 calories. The reality is mayonnaise has almost four times as many calories – and twelve times as much fat. Hummus not only has less fat, but its primary fat is monounsaturated, which is better for you than the saturated fat in mayonnaise.
You’ll also get a gram of fiber in every tablespoon of hummus – thanks to the chickpeas it contains. With mayonnaise, you’ll come up empty-handed in the fiber department. Mayonnaise is almost completely devoid of nutrition, but when you use the Mediterranean mayonnaise substitute, hummus, you’ll be treating your body to vitamins B6 and vitamin C.
Hummus as a Mayonnaise Substitute
Hummus has the same creamy texture as mayonnaise, but gives you even more flavor. It’s tasty and satisfying in it’s simple unadorned form, but many grocery stores now carry flavored hummus spreads such as red pepper, black bean, spinach, and garlic hummus – to name a few. This means you can pick a flavored hummus spread that compliments almost any sandwich.
Chicken, turkey, and vegetable sandwiches all taste delicious with a layer of hummus, as a substitute for mayonnaise. Don’t forget that hummus can also be used as a dip for veggies or whole grain crackers. If you have a food processor or blender, you can even make your own hummus at home.
Hummus Spread as a Mayonnaise Substitute: The Bottom Line?
Save some calories and treat yourself to some fiber and healthy fats by spreading hummus on your next sandwich, as a substitute for mayonnaise. It’ll be a change of pace from the same old, same old ‘” and it’ll be better for you.
Nutrition Data Website.