Romantic and rainy, this monsoon weather calls for a cup of hot adrak chai and snacks with a generous serving of ketchup. It’s time we all catch up with Ketchup – the undercover sugar daddy, if you flip the bottle and go on to read what really goes in, it may rain on your parade.

Ketchup is made of tomato concentrate from red ripe tomatoes, distilled vinegar, high fructose corn syrup, corn syrup, salt, spice, onion powder, flavoring, and preservatives.

It constitutes 20kcals in one teaspoon, 0.2 grams protein, 5 GRAMS SUGAR (yes you heard it right ), NO VITAMINS, NO MINERALS and no protein!

Instead, we came across this healthy swap to go perfectly with a bowl of hot toasted Makhana and whole wheat sesame sticks – you guessed it right, it’s none other than our middle eastern favorite – hummus!

All you’ve gotta do is pre-cook the chickpeas by boiling them, puree the chickpeas, garlic with the olive oil and tahini together until they are creamy. Add some lemon juice for a sour punch & salt to taste, and voila! Serve the hummus by drizzling some more olive oil and paprika.

And the best part is that the main ingredient in hummus are chickpeas, which are a great source of protein. A homemade Hummus has 30kcals, ZERO FAT, 2 GRAMS of PROTEIN (shocked yet?) and NO SUGAR.

This season calls for wonderful experiences and wholesome snacking moments! Next time you don’t have to worry about dips, dressings and ketchup loaded with sugar. Hummus got your back.