This Carrot and Chickpea Hummus is a delightful variation of the classic hummus, combining the sweetness of caramelized carrots with the creaminess of chickpeas and tahini. It’s not only flavorful but also packed with nutrients, making it an excellent choice for a healthy snack or appetizer. This recipe is simple to make, yet offers a gourmet touch with its rich taste and vibrant color. Enjoy it as a dip, spread, or part of a larger meal, and savor the blend of Mediterranean flavors.
Preparation Time:
- Active Preparation Time: 20 minutes
- Cooking Time: 20 minutes
- Total Time: 40 minutes
Ingredients:
- Carrot and Onion Mixture:
- 500g (about 3 medium to large) carrots, chopped
- 1 heaping cup onion (135g, about 1/2 medium onion), sliced
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/2 cup (120ml) water
- Hummus:
- 1 can (540ml) chickpeas, drained (or 355g home-cooked chickpeas, drained)
- 4 tablespoons (60g) tahini
- 3 tablespoons (45ml) olive oil (cold-pressed extra virgin recommended)
- 3 to 4 tablespoons (45-60ml) lemon juice (or to taste)
- 2 garlic cloves, grated or minced
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper (optional, or to taste)
- Salt to taste (1 teaspoon pink Himalayan salt recommended)
Directions:
- Cook the Carrots and Onion:
- Heat 1 tablespoon olive oil in a pan over medium-high heat. Add 500g chopped carrots and 135g sliced onion. Cook until caramelized, about 4-5 minutes.
- Add 1/2 cup water, reduce heat to low, cover, and cook until the carrots are soft and mushy, about 10-12 minutes. Turn off the heat and let it sit covered to cool.
- Blend the Hummus:
- Transfer the cooled carrot and onion mixture (with any liquid) to a food processor. Add 1 can of drained chickpeas, 4 tablespoons tahini, 2 minced garlic cloves, 3-4 tablespoons lemon juice, 1 teaspoon ground cumin, 1/4 teaspoon cayenne (optional), 3 tablespoons olive oil, and salt to taste.
- Blend until smooth and fluffy, about 5-6 minutes, scraping down the sides as needed.
- Serve:
- Transfer the hummus to a serving bowl. Drizzle with olive oil, sprinkle with paprika, and garnish with parsley if desired.
Serving Suggestions:
- Serve with pita bread, vegetable sticks, or crackers.
- Use as a spread for sandwiches or wraps.
- Pair with grilled meats or as part of a mezze platter.
Cooking Tips:
- Ensure the carrots are fully cooked and soft before blending to achieve a smooth texture.
- Save the liquid from the cooked carrots and onions to add to the hummus for extra flavor and smoothness.
- Use cold-pressed extra virgin olive oil for the best flavor.
Nutritional Benefits:
- Carrots: Rich in beta-carotene, fiber, and antioxidants.
- Chickpeas: High in plant-based protein and fiber, promoting fullness and digestive health.
- Tahini: Provides healthy fats and calcium, adding creaminess to the hummus.
Dietary Information:
- Vegan: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low Glycemic: Suitable for maintaining stable blood sugar levels.
Nutritional Facts (per serving):
- Calories: Approximately 120 kcal
- Protein: 3g
- Fat: 7g
- Carbohydrates: 10g
- Fiber: 3g
- Sodium: 250mg
Storage:
- Store in an airtight container in the refrigerator for up to 5 days.
Why You’ll Love This Recipe:
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- This hummus is a healthy and flavorful twist on the classic, adding natural sweetness from the carrots.
- It’s versatile, serving as a dip, spread, or side dish, and can be customized with your favorite spices.
- The recipe is simple and quick, perfect for meal prep or a last-minute snack.
- Packed with nutrients, it’s both delicious and nourishing, making it a great addition to any meal.
Conclusion: Carrot and Chickpea Hummus is a nutritious and flavorful variation of traditional hummus, bringing together the sweetness of carrots and the creaminess of chickpeas. Whether you’re looking for a healthy snack or a versatile dish to complement your meals, this hummus is a perfect choice. It’s easy to prepare, full of health benefits, and sure to be a hit with everyone. Try it out and enjoy a delicious, wholesome treat!
Frequently Asked Questions (FAQs):
- Can I use roasted carrots instead of sautéed?
- Yes, roasting the carrots can add a deeper, caramelized flavor to the hummus.
- What if I don’t have tahini?
- You can substitute with peanut butter or leave it out, though the texture and flavor will vary slightly.
- How can I make the hummus spicier?
- Increase the amount of cayenne pepper or add a pinch of chili flakes to the blend.
- Can I use dried chickpeas instead of canned?
- Yes, cook them thoroughly before adding to the recipe. Use about 355g of cooked chickpeas.
- Is there a way to make this recipe oil-free?
- You can omit the olive oil, though the hummus may be less creamy. Add a bit more water or lemon juice for moisture.
- Can I freeze the hummus?
- Yes, hummus can be frozen for up to 3 months. Thaw it in the refrigerator and stir well before serving.
- How do I adjust the consistency if the hummus is too thick?
- Add small amounts of water, olive oil, or lemon juice until the desired consistency is reached.
- What can I serve with this hummus besides pita bread?
- Fresh vegetables, tortilla chips, or as a spread in wraps or sandwiches.
- How long will the hummus stay fresh?
- It will stay fresh for up to 5 days in the refrigerator when stored properly.
- Can I add other vegetables to this hummus?
- Yes, roasted red peppers, beets, or spinach can be added for different flavors and colors.