Hummus is a nutritional powerhouse — packed with plant protein, fiber, healthy fats, and an array of micronutrients. This carrot hummus variation adds beta-carotene, natural sweetness, and a beautiful color while maintaining all the gut-health benefits of traditional chickpea hummus.
Why Carrot Hummus?
Carrots are rich in beta-carotene (converted to vitamin A), vitamin K, potassium, and antioxidants. Combined with chickpeas' protein and fiber, tahini's healthy fats and calcium, and olive oil's anti-inflammatory monounsaturated fats, this dip is genuinely nutritious — not just delicious.
Ingredients
- 2 cups roasted carrots (about 4 medium carrots, roasted until tender)
- 1 can (15oz) chickpeas, drained and rinsed
- 3 tablespoons tahini
- 3 tablespoons extra-virgin olive oil, plus more for serving
- 2 tablespoons fresh lemon juice
- 1 clove garlic
- 1 teaspoon ground cumin
- 1/2 teaspoon sea salt
- 2-4 tablespoons water (to adjust consistency)
- Optional: smoked paprika, fresh herbs for garnish
Instructions
- Roast carrots at 400°F with a drizzle of olive oil and pinch of salt until tender, about 25 minutes. Allow to cool slightly.
- Combine roasted carrots, chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt in a food processor.
- Process until smooth, adding water tablespoon by tablespoon to achieve desired consistency.
- Taste and adjust seasoning — more lemon for brightness, more tahini for nuttiness, more salt as needed.
- Transfer to a serving bowl, drizzle with olive oil, and garnish with smoked paprika and fresh herbs.
Serving Suggestions
Serve with raw vegetables (cucumber, bell peppers, celery, radishes), whole grain pita or crackers, or as a spread on sandwiches and wraps. Stores in the refrigerator for up to 5 days.
