International Hummus Day celebrates a spread that’s gone global, and there are plenty of delicious reasons to mark the calendar for May 13. Hummus, with its creamy texture and rich, nutty flavor, started as a staple in the Middle East. Today, it finds a home in kitchens, restaurants and grocery store shelves around the world.
How International Hummus Day started
International Hummus Day didn’t start centuries ago like the dish itself — it began with a modern idea: celebrating a timeless food that brings people together. It’s a day that honors not just the spread, but the sense of community, tradition and creativity that comes with it.
According to the National Day Calendar, Ben Lang, co-founder of Innovation Israel, and his friend Miriam Young created International Hummus Day in 2012. The idea came after they noticed how World Nutella Day gave love to the chocolate-hazelnut spread. That sparked a thought: if Nutella gets its own day, why not hummus? With that, they launched a movement to give hummus the global recognition it deserves.
Social media quickly turned a simple invitation to share hummus into a worldwide event. Today, cities, restaurants and home kitchens alike mark May 13 with gatherings, recipes and a shared appreciation for this beloved dish.
Why hummus wins hearts worldwide
Hummus isn’t just tasty; it’s versatile and packed with good-for-you ingredients. A serving of hummus offers plant-based protein, fiber and heart-healthy fats. It fits easily into many diets, like vegan, vegetarian, gluten-free, and works just as well as a spread, a dip, or even a sandwich base.
Research reveals that the 2015–2020 Dietary Guidelines for Americans encourage eating more vegetables and choosing nutrient-dense foods. Traditional hummus fits right in. Made from chickpeas, tahini, olive oil, lemon juice and spices, it delivers fiber, healthy fats and key vitamins and minerals like vitamin A, vitamin E, folate, magnesium and iron, all of which support a balanced diet.
The Cleveland Clinic outlines that hummus also offers important health benefits. Its low-glycemic ingredients help manage blood sugar, while fiber and protein support a healthy weight and lower disease risk. Chickpeas, olive oil and tahini contribute fiber, healthy fats and nutrients that promote heart health and lower cholesterol. Each serving adds fiber for better digestion, and the combination of protein and fat makes it a filling, nutrient-dense choice.
Adding hummus as part of a healthy diet
Incorporating hummus into daily meals is both simple and beneficial. It works well as a snack, a spread or a flavorful base for salads and grain bowls. With its mix of protein, fiber and healthy fats, it can help curb hunger between meals. For those following plant-based diets or managing their blood sugar, here are simple ways to add it to meals and snacks every day:
Get creative with how you use it
Hummus is a lot more flexible than most give it credit for. Beyond dipping, it makes a rich, creamy spread for sandwiches and wraps, or a flavorful base for grain bowls and salads. Some even swap it in for avocado on toast, creating a hearty breakfast or snack that’s packed with fiber and protein.
Pair hummus with other healthy foods
To get the full benefit of hummus, pair it with fresh, colorful vegetables instead of just bread or crackers. Carrots, cucumbers, bell peppers and cherry tomatoes make great partners, keeping the snack low-glycemic and fiber-rich. Using hummus alongside salads, roasted veggies or whole grains can help balance meals and add extra flavor.
Make your own hummus
Making hummus at home takes just a few minutes and a few ingredients. Blend cooked chickpeas, tahini, olive oil, lemon juice, garlic and a pinch of salt. Homemade hummus gives you full control over the texture, flavor and quality of oils, and it cuts out the preservatives and additives often found in store-bought versions.
Check the label on store-bought hummus
When buying pre-made hummus, checking the label matters. Some brands use oils, like soybean oil, instead of extra virgin olive oil, which can change the health benefits. Look for versions with simple ingredients, like chickpeas, tahini, olive oil, lemon, and watch portion sizes, since even healthy spreads can add up if eaten in large amounts.
Explore different flavors
If traditional chickpea hummus isn’t the right fit, there are plenty of creative alternatives. Cannellini beans, sweet potatoes, beets or edamame make great bases for new hummus variations. These options still deliver fiber and nutrients while offering different tastes and textures.
Ways to celebrate International Hummus Day
International Hummus Day shines a spotlight on a simple, nourishing dish that brings people together across cultures and tables. Shared during a casual lunch or a lively gathering, hummus turns everyday moments into something a little more memorable. Here are a few easy and fun ideas to celebrate this day:
Host a hummus tasting party
One way to celebrate International Hummus Day is by setting up a hummus tasting table. A few different flavors — classic, caramelized onion hummus, green pea hummus — paired with breads, crackers and fresh veggies create an easy, fun way to highlight how creative hummus can be.
Try making homemade hummus
Making hummus at home is both simple and rewarding. Blending chickpeas, tahini, lemon juice, garlic and a touch of cumin in a food processor creates a classic version. From there, it’s easy to customize with additions like harissa, fresh herbs or a sprinkle of paprika.
Support local restaurants
Many restaurants offer special hummus dishes for International Hummus Day. Supporting local spots that put their own spin on the classic, whether through house-made pita or elaborate mezze platters, adds something special to the day. Some places even offer complimentary hummus on May 13.
Hummus around the world
Different cultures have embraced and adapted hummus in their own ways. In Greece, it often sits alongside tzatziki and dolmas. In the United States, hummus has expanded beyond health-food aisles to include variations like chipotle, chocolate and buffalo wing flavors.
Meanwhile, in places like Israel and Lebanon, hummus remains a national symbol. It is not just a side dish; many serve it warm, topped with chickpeas, parsley, paprika and generous pours of olive oil.
Keeping the celebration going
International Hummus Day may land on May 13, but hummus easily earns a spot in everyday life. Enjoyed as a snack, a meal addition or a party centerpiece, its mix of tradition, flavor and nutrition makes it a favorite around the world. It brings a little history and a lot of heart to every table it touches, making each bite a small reminder that simple ingredients can create something worth celebrating.
Zuzana Paar is the visionary behind five inspiring websites: Amazing Travel Life, Low Carb No Carb, Best Clean Eating, Tiny Batch Cooking and Sustainable Life Idea. As a content creator, recipe developer, blogger and photographer, Zuzana shares her diverse skills through breathtaking travel adventures, healthy recipes and eco-friendly living tips. Her work inspires readers to live their best, healthiest and most sustainable lives.