Cucumber and Hummus Bites

Crisp cucumber rounds topped with creamy hummus and fresh herbs—a refreshing, nutrient-dense snack that’s perfect for any time of day.


Preparation Time

  • Prep: 10 minutes
  • Total: 10 minutes
  • Servings: 2 (about 8–10 bites)

Ingredients

  • 1 large cucumber, sliced into ½-inch rounds
  • ½ cup plain hummus (store-bought or homemade)
  • Fresh parsley or dill for garnish
  • Optional: pinch of paprika, lemon zest, or sesame seeds


Instructions

  1. Slice cucumber into thick, stable rounds. Pat dry with paper towel.
  2. Top each round with a teaspoon of hummus.
  3. Garnish with herbs or seasonings as desired.
  4. Serve immediately or refrigerate for up to 2 hours before serving.

Estimated Nutritional Value (Per Serving)

NutrientAmount (Approx.)
Calories~120 kcal
Carbohydrates~12 g
Protein~4 g
Fat~7 g
Fiber~4 g
Vitamin K~20% DV
Folate~15% DV
Iron~10% DV

Evidence-Based Health Benefits

1. Hummus supports digestive and metabolic health
Made from chickpeas, hummus is a good source of fiber and plant protein. It may improve glycemic control and satiety.
Reference: Wallace et al., Nutrients, 2016.

2. Cucumber is hydrating and low in calories
Cucumbers are over 95% water, supporting hydration and skin health while being low in energy density.
Reference: Dhiman et al., Journal of Pharmacognosy and Phytochemistry, 2012.

3. Olive oil and tahini in hummus support heart health
These ingredients are rich in unsaturated fats and antioxidants.
Reference: Schwingshackl & Hoffmann, PLoS ONE, 2014.


Kitchen Tips

  • For a firmer base, refrigerate cucumber slices before topping.
  • Add a roasted red pepper strip or olive slice on top for flavor contrast.
  • Use mini bell pepper slices or zucchini rounds as an alternative base.
  • Homemade hummus allows control over sodium and oil content.


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