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3 Ingredients for gluten free hummus pasta sauce -.
The top source of protein

Hummus - Its Benefits and How to Prepare a Creamy Hummus Pasta Sauce

Even if the fridge is empty and the kitchen doesn’t have much else, you can often find some standard things like (gluten-free) pasta, hummus, mustard, white wine, broth, pasta, water or alternative milk.
(5 milk alternatives in the test).

For us, hummus is the perfect dip for just about anything. Beyond the fact that we can’t imagine our lives without it, it’s full of longevity-enhancing nutrients that provide our bodies with far more than just protein.
If you’ve used hummus for everything and still haven’t had enough, we have another delicious option for you. Gluten-free pasta with creamy, protein-rich hummus sauce.

This recipe is great for cozy TV nights, Meal Prep for the next day, or as a quick lunch idea. It’s a quick to prepare, incredibly delicious and beyond soul food in healthy.

Humus – the top source of protein

The Healthy Benefits of Humus

Humus is a ready-made product that we can recommend to you for once. Because the ingredients that go into a good hummus make it not only a top source of protein and fiber, which are important for your cells and your gut, but also, a little nutritional miracle. Besides chickpeas, it contains olive oil, garlic, lemon, tahini, cumin and salt. Each of the components has wonderful nutrients that support your body’s longevity.

Chickpeas should not be reduced to their protein content alone. Because they also contain much more and are rich in vitamins and minerals such as:

  • Vitamin A: important for a functioning immune system, strong bones and the eyes
    Vitamin B1: important for maintenance of nerve and heart muscle tissue
  • Vitamin B6: Is cofactor for more than 100 enzymes and involved in very many processes of protein and fat metabolism. It is essential for the immune system, the nervous system and for the formation of hemoglobin.
  • Vitamin C: Is a powerful antioxidant and supports cell renewal of the skin.
    Vitamin E: Keeps skin young longer and protects cells from oxidative damage.
  • Iron: Important for the transport of red blood cells
  • Zinc, copper, manganese: Strengthens the thymus gland, the immune system and that wounds heal faster.
  • Magnesium: Is one of the most anti-inflammatory minerals and plays an important role for the heart, muscles and nerves
  • Selenium: Protects cells, strengthens the immune system and is involved in the production of thyroid hormone and sperm.

Besides all their own valuable nutrients, olive oil, garlic and lemon juice have properties that contribute to cell protection them their construction and degradation. Garlic in particular has a preservative effect on our thymus gland, which is the center of our immune defenses.

Tahini is also something that belongs in every kitchen. Not only can it be used to enhance an infinite number of dishes, it is also rich in B1, B2 and B6, contains a lot of magnesium, potassium, iron, copper, zinc and phosphorus and some calcium. Tahini is thus the perfect companion for the chickpeas and also a top source of protein.

Quick and tasty
gluten free hummus pasta sauce

Image by:
Maryam Sicard

What you need

  • 100g humus
  • 1 tsp mustard
  • 50ml – 100ml liquid (white wine, broth, pasta water, alternative milk)
  • Salt
  • You can find more options in our tip



  1. Boil the pasta (save some water if necessary)
  2. Add hummus, mustard, salt and liquid
  3. mix everything together until it is nice and creamy
  4. Optional: Season with pepper and herbs


The recipe provides you with a basic base. You can go all out here and add fresh herbs, lemon, pepper, sundried tomatoes or roasted pine nuts to the hummus pasta. Just look at what you have there.

Thumbnail Pflegeöl VOR dem Duschen anwenden - für schöne, strahlende Haut.


You see healthy dishes don’t have to be complicated and soul food doesn’t have to be unhealthy. Our Humus Pasta is not only something for the soul and quick hunger, it is also something for a younger and more beautiful body.

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