Ingredients
For the Sautéed Green Beans and Vegetables
- Green Beans: 250g, trimmed
- Carrot: 1 medium, thinly sliced
- Bell Pepper: ½, diced (any color)
- Cherry Tomatoes: 6, halved
- Garlic: 2 cloves, minced
- Oil for Frying: 1 tablespoon (olive oil or vegetable oil)
- Salt: To taste
- Paprika: 1 teaspoon
For the Roasted Onion Hummus
- Onions: 2, peeled and quartered
- Salt: 1 teaspoon
- Olive Oil: 3 tablespoons
- Garlic: 3 cloves, minced (use 1 clove if you prefer a milder garlic flavor)
- Ice Cubes: 2 (helps with texture)
- Lemon Juice: 2 tablespoons, freshly squeezed
- Tahini: 4 tablespoons
- Olive Oil: 3 tablespoons
- Salt: 1 teaspoon, or to taste
Steps to Prepare
Step 1: Roast the Onions
- Preheat the oven to 400°F (200°C).
- Place the quartered onions on a baking sheet lined with parchment paper.
- Drizzle with olive oil and sprinkle with a pinch of salt.
- Roast the onions for 25 minutes, until they’re tender and caramelized. Set aside to cool.
Step 2: Prepare the Hummus
- In a food processor, add the roasted onions, garlic, lemon juice, tahini, and the ice cubes.
- Blend until the mixture is smooth and creamy.
- Gradually add the olive oil while blending to achieve a smooth texture.
- Add salt to taste, blend again, and adjust seasonings if needed.
- Transfer the hummus to a bowl and set aside.
Step 3: Sauté the Green Beans and Vegetables
- Heat 1 tablespoon of oil in a large skillet over medium heat.
- Add the minced garlic and cook for about 1 minute until fragrant.
- Add the green beans, sliced carrot, and bell pepper. Sprinkle with salt and paprika.
- Sauté the vegetables for about 8-10 minutes, or until the green beans are tender but still have a bit of crunch.
- Add the halved cherry tomatoes in the last 2 minutes of cooking, allowing them to soften slightly.
- Once done, remove the vegetables from the heat.
Step 4: Serve
- Spread the roasted onion hummus on a large serving plate or in individual bowls.
- Top the hummus with the sautéed green beans and vegetable mixture.
- Drizzle with a bit of olive oil, and garnish with additional paprika or fresh herbs like parsley if desired.
- Serve warm with pita bread, fresh veggies, or as a standalone dish.
Nutrition Facts (per serving, serves 4)
- Calories: ~250
- Protein: 5 grams
- Carbohydrates: 18 grams
- Fat: 18 grams
- Fiber: 5 grams
- Sugars: 5 grams
- Vitamins and Minerals: High in Vitamin C, Vitamin A, and iron from the vegetables.
FAQs
Q: Can I use pre-cooked or canned chickpeas in the hummus?
A: This recipe doesn’t require chickpeas, but if you’d like a thicker hummus with additional protein, add ½ cup of cooked chickpeas.
Q: Can I substitute other vegetables for green beans?
A: Yes! You can use asparagus, broccoli, or even zucchini in place of green beans. Adjust the cooking time based on the vegetable.
Q: Can I use a different oil?
A: Yes, feel free to use any mild-flavored oil like avocado or sunflower oil, especially for frying.
Q: How do ice cubes help in hummus?
A: Ice cubes create a creamy, fluffy texture by emulsifying the ingredients, making the hummus smoother without additional oil.
Q: What’s a good substitute for tahini?
A: If you don’t have tahini, try using almond or cashew butter, but start with a smaller amount since they have a stronger flavor.
Tips for Making the Best Roasted Onion Hummus
- Roast the Onions Well: Let the onions caramelize, as this adds a deep, sweet flavor to the hummus. The more golden they get, the better the taste.
- Adjust Garlic: If you prefer a subtler garlic taste, use only one clove, or try roasting the garlic for a milder flavor.
- Use Fresh Lemon Juice: Fresh lemon juice has a brighter flavor than bottled juice, which enhances the hummus’s taste.
- Add Ice Cubes Gradually: If the hummus isn’t creamy enough, add another ice cube or two to reach your desired consistency.
- Sauté the Vegetables Lightly: Keep some crunch in the vegetables to balance the creamy hummus.
Storage Tips
- Refrigerator: Store any leftover hummus in an airtight container in the refrigerator for up to 4 days. The sautéed vegetables can also be refrigerated separately for up to 3 days.
- Freezer: The hummus freezes well for up to 2 months. Store in a freezer-safe container, leaving some room for expansion. Thaw in the refrigerator overnight and stir before serving.
- Reheating Vegetables: If reheating the sautéed green beans, use a skillet on medium heat to keep them crispy.
Conclusion
This Roasted Onion Hummus with Sautéed Green Beans and Vegetables is a nutritious, vibrant dish with layers of flavor and texture. The roasted onion hummus has a deep, savory taste that pairs wonderfully with the crisp sautéed vegetables, making it a fantastic choice for everything from an appetizer to a light main course. With its straightforward ingredients and simple preparation, this recipe is sure to become a staple for quick, satisfying, and healthy meals. Whether enjoyed as a dip with pita, a spread for sandwiches, or as part of a mezze platter, this dish brings a taste of Middle Eastern flavors into your kitchen. Enjoy!