Hummus with Whole Wheat Pita & Veggies
A creamy chickpea hummus with tahini, served with whole wheat pita and vegetable sticks — plant protein and fibre for steady, satisfying energy.
- Folate-rich
- High fibre
- Vegan
Why you'll love this
Silky homemade hummus with plenty of lemon and garlic, scooped up with warm pita and crunchy carrot and cucumber, makes a snack platter that takes 15 minutes and is great for sharing.
Good for: Snack · Lunch · Lunchbox · Vegan · Pregnancy
Total Time
15 min
Serves
2 people
Calories
380 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre10 g
- Protein13 g
- Iron3.8 mg
- Folate145 mcg
Why it can be useful during pregnancy
Chickpeas, tahini and whole wheat pita make this a hearty snack or light meal in pregnancy, with folate, fibre and plant iron in every scoop. The lemon juice blended into the hummus adds vitamin C, which helps your body take in that iron.
Folate
Chickpeas make this platter rich in folate, which helps the body make new cells. Hummus is an easy way to eat a good portion of pulses without cooking a full meal.
From: chickpeas
Iron
Chickpeas and tahini both bring plant iron, and the lemon juice blended in helps your body absorb it.
From: chickpeas, tahini, lemon juice
Fibre
Between the chickpeas, whole wheat pita and raw vegetable sticks, each serving is high in fibre; have water alongside.
From: chickpeas, whole wheat pita
Protein
Chickpeas, tahini and pita add up to a good source of plant protein for a vegan snack plate.
From: chickpeas, tahini
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Boiled chickpeas – 1.5 cups
- Tahini (or peanut butter as substitute) – 2 tbsp
- Garlic – 1 clove
- Lemon juice – 2 tbsp
- Olive oil – 2 tbsp
- Cumin powder – 1/2 tsp
- Whole wheat pita – 2, warmed
- Carrot & cucumber sticks – for dipping
Easy substitutions
Tahini (or peanut butter as substitute) → Extra olive oil and a spoon of roasted sunflower seeds
Keeps the hummus free of sesame and peanut for anyone with those allergies.
Whole wheat pita → Jowar or bajra roti
A gluten-free option that is easy to find in Indian kitchens.
How to make it
- 1
Blend chickpeas, tahini, garlic, lemon juice, cumin powder, and a splash of water until smooth.
- 2
Adjust consistency with more water if needed; season with salt.
- 3
Drizzle olive oil on top before serving.
- 4
Serve with warm whole wheat pita and vegetable sticks.
Pregnancy-friendly tips
- Make a batch of hummus ahead, keep it covered in the fridge and pack it with pita and vegetable sticks for work.
- If you have gestational diabetes, the chickpeas pair the pita's carbohydrate with protein and fibre; check how much pita fits your plan with your dietitian.
- For a change, spread the hummus on a roti and roll it up with grated carrot and cucumber.
Safety note
- The carrot and cucumber are eaten raw, so rinse them under running water and scrub the carrot before cutting.
Contains: Sesame, Peanuts, Wheat (gluten)
Frequently asked questions
Does the folate in chickpeas mean I can skip my folic acid tablet?
No. Folate from food is useful, but it is very hard to get enough from food alone, so keep taking the folic acid or prenatal supplement your doctor advises.
Can I use canned chickpeas?
Yes. Canned chickpeas are already cooked; rinse and drain them before blending. If you cook dried chickpeas, boil them until completely soft so the hummus turns smooth.
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