This vibrant and flavorful hummus blends the sweetness of caramelized carrots and onions with the creamy richness of tahini, making it a unique twist on the classic hummus recipe. Perfect as a dip for vegetables, pita, or as a spread, this dish is both healthy and satisfying.
Preparation Time: 10 minutes
Cooking Time: 20-25 minutes
Total Time: 30-35 minutes
Servings: 6 servings
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 roasted vegetables for a nutritious meal.
- Enjoy as a topping for grain bowls or salads.
- Serve with grilled meats or falafel for a Mediterranean-inspired platter.
Cooking Tips:
- Adjust the consistency by adding a bit more olive oil or water if the hummus is too thick.
- If you prefer a smoother texture, continue blending for a few more minutes.
- For extra flavor, add a pinch of smoked paprika or ground turmeric to the hummus.
- You can substitute chickpeas with other beans like white beans or lentils for variation.
Nutritional Benefits:
- Rich in fiber from chickpeas and carrots, which support digestion.
- Packed with antioxidants and vitamins from carrots, onions, and olive oil.
- Tahini provides healthy fats, which are great for heart health.
- This hummus is plant-based and can be a filling snack or meal addition for vegans and vegetarians.
Dietary Information:
- Vegan-friendly
- Gluten-free
- Dairy-free
- High in fiber and protein
Nutritional Facts (per serving):
- Calories: ~180 kcal
- Protein: 5g
- Carbohydrates: 20g
- Fiber: 5g
- Fat: 10g
- Sodium: 300mg
Storage:
- Store in an airtight container in the fridge for up to 5 days.
- Can be frozen for up to 2 months; thaw in the fridge overnight before serving.
Why You’ll Love This Recipe:
- It’s a healthy and unique twist on traditional hummus, with the added sweetness of caramelized carrots and onions.
- The recipe is quick to make and requires minimal ingredients.
- It’s versatile and can be used in many ways—dips, spreads, and more.
- The flavors are rich and satisfying, making it a great addition to any meal or snack.
Conclusion: This carrot and onion hummus is a delicious, creamy dip that adds a fun twist to your hummus repertoire. It’s packed with nutrients, full of flavor, and versatile enough to pair with just about anything. Whether served as a dip, spread, or side, it will surely become a favorite in your kitchen. Enjoy the earthy flavors of roasted vegetables blended with the creamy goodness of tahini in every bite!
Frequently Asked Questions:
- Can I make this hummus without tahini?
- Yes, you can substitute tahini with peanut butter or sunflower seed butter, though the flavor will change slightly.
- Can I use fresh chickpeas instead of canned?
- Yes, you can use home-cooked chickpeas, just make sure they are well-drained before adding them to the hummus.
- How long does this hummus last in the fridge?
- It lasts for up to 5 days when stored in an airtight container in the refrigerator.
- Can I make this hummus spicier?
- Yes, you can increase the amount of cayenne pepper or add some chili flakes for more heat.
- Can I freeze this hummus?
- Yes, you can freeze it for up to 2 months. Just thaw in the fridge before serving.
- What can I serve this hummus with?
- This hummus pairs well with pita bread, veggie sticks, crackers, or as a spread for sandwiches.
- Can I make this hummus without olive oil?
- Yes, you can use other oils like avocado oil or coconut oil, but olive oil provides the best flavor.
- Is this recipe gluten-free?
- Yes, this hummus is naturally gluten-free.
- Can I add other vegetables to the hummus?
- Yes, feel free to experiment by adding roasted beets, sweet potatoes, or even spinach for added flavor and nutrition.
- What’s the best way to store leftover hummus?
- Store it in an airtight container in the refrigerator for up to 5 days. Make sure to drizzle a little olive oil on top before sealing for extra freshness.