ROASTED GARLIC AND CARROT HUMMUS

Roasted Carrot Hummus in Bowl with Knife

ROASTED GARLIC AND CARROT HUMMUS

by | Oct 2, 2020

Hummus is a Middle Eastern dip/spread that is loaded with vitamins and minerals. Additionally it has many other health benefits including improving digestive health, lowering heart disease risk, improving blood sugar control and helping to fight inflammation, You can read more about the health benefits here. This Roasted Garlic and Carrot Hummus is a step up from the original version with the added ingredients of roasted carrots and garlic, ginger, cumin, cilantro and smoked paprika. By preparing it in your own kitchen, you avoid the extra preservatives, salt and oils that you find in many store-bought varieties.

I’m a big fan of having lots of dips/spreads/sauces/dressings on hand when you’re trying to add more plants to your diet. Roasted Garlic and Carrot Hummus is perfect to pair with crackers, pretzels, raw and roasted vegetables, as a spread for sandwiches or as an addition to a Bowl.

After roasting the carrots and garlic, the Roasted Garlic and Carrot Hummus comes together in minutes in a food processor. Paired with crackers or veggies, it’s a perfect party food too.

Roasted Garlic And Carrot Hummus
Print Recipe
5 from 1 vote

Roasted Garlic And Carrot Hummus

Roasted Garlic and Carrot Hummus is perfect to pair with crackers, pretzels, raw and roasted vegetables, as a spread for sandwiches or as an addition to a Bowl.
Total Time45 minutes
Course: Appetizer
Cuisine: Mediterranean
Keyword: Chickpeas, Dairy free, Vegan, Vegetarian
Servings: 6 about 3 cups
Calories: 201kcal

Ingredients

  • 1 ¼ pound carrots (peeled and cut into one inch pieces)
  • 3 cloves garlic (skin left on)
  • 1 Tablespoon olive oil
  • 1 ½ teaspoons ground cumin
  • ½ teaspoon salt
  • ¼ teaspoon pepper (freshly ground)
  • 4 ⅓ Tablespoons tahini (=4 Tablespoons plus one teaspoon)
  • 1 teaspoon fresh ginger (chopped)
  • 1 ½ teaspoons rice vinegar
  • 1 ½ cups chickpeas (One (15 ounce) can , drained)
  • ½ teaspoon smoked paprika
  • teaspoon cayenne
  • 4 ½ Tablespoons lemon juice (freshly squeezed)
  • 1 ½ Tablespoons cilantro (chopped fresh, plus additional for garnish)
  • ¼ cup warm water

Instructions

  • Heat the oven to 400 degrees F.
  • Place the chopped carrots and garlic cloves on a sheet pan. Sprinkle with cumin, salt and pepper and olive oil.
  • Toss the carrots and garlic cloves in the olive oil and spices. I prefer to do this with my hands, but you can also mix the carrots and garlic cloves with the oil and spices in a bowl and transfer them to the sheet pan.
  • Roast the carrots and garlic cloves for 30-35 minutes or until the carrots are tender and lightly caramelized. Turn the carrots and garlic over with a spatula halfway through the cooking time. When ready, remove from the oven to cool slightly.
  • When the carrots and garlic have cooled, peel the garlic.
  • Add the carrots, roasted garlic and remaining ingredients to the food processor and pulse until the mixture is blended. Continue processing until the desired consistency is reached Add more water by Tablespoons if desired.
  • Garnish with chopped fresh cilantro

Nutrition

Calories: 201kcal | Carbohydrates: 25g | Protein: 7g | Fat: 10g | Saturated Fat: 1g | Sodium: 334mg | Potassium: 379mg | Fiber: 3g | Sugar: 5g | Vitamin A: 15886IU | Vitamin C: 11mg | Calcium: 54mg | Iron: 1mg

You’ll need the following ingredients for this Roasted Garlic And Carrot Hummus:

  • 1 ¼ pound carrots 
  • 3 cloves garlic 
  • Olive oil
  • Ground cumin
  • Salt
  • Freshly ground pepper 
  • 4 Tablespoons plus one teaspoon tahini
  • Fresh ginger 
  • Rice vinegar
  • 1 ½ cups chickpeas( one small can)
  • Smoked paprika
  • Cayenne
  • 4 ½ Tablespoons lemon juice, freshly squeezed
  • Cilantro 

Heat the oven to 400 degrees F. Place the chopped carrots and unpeeled garlic cloves on a sheet pan. Sprinkle them with the cumin, salt, pepper and olive oil and toss them with your hands until well combined. I think my clean hands are my best utensil. You can also mix them with the oil and spices in a bowl and transfer them to the sheet pan if you prefer not to use your hands.

Roast the carrots and garlic cloves for 30-35 minutes or until the carrots are tender and lightly caramelized. Turn the carrots and garlic over with a spatula halfway through the cooking time.

When the carrots and garlic are ready, remove them from the oven to cool slightly. When cool, peel the garlic or squeeze the clove and release the roasted garlic directly into the food processor.

Add the carrots and the remaining ingredients to the food processor and pulse until the mixture is blended. Continue processing until the desired consistency is reached. Add more water by Tablespoons if desired.

Garnish with chopped cilantro.

This Roasted Garlic and Carrot Hummus can be served warm or cold.

Things You Might Like To Know About This Recipe…

Chickpeas

Chickpeas, also known as garbanzo beans, are widely available in grocery stores in cans and dried. You can buy organic and low salt alternatives to many brands of canned chickpeas. The cans are convenient, but when you cook the beans from scratch you save money, you know exactly what’s in your chickpeas, and you can control the consistency of the finished beans to your liking. You’ll find an excellent article here on how to cook chickpeas on the stovetop, in a pressure cooker or in a slow cooker.

There are 10-15 grams of protein in a cup of chickpeas.(Dried, cooked chickpeas will have more protein.) In addition they contain calcium, iron, phosphorus, folate and fiber. You’ll find a complete nutritional rundown here.

Tahini

Tahini is ground sesame seeds. When ground, the seeds form a thick, oily paste similar in texture to peanut butter and cashew butter. It can add a nutty flavor and creamy texture to recipes ranging from savory to sweet. It is common in Mediterranean and Middle Eastern cuisines and most notably known for its use in hummus. Tahini is high in protein, fiber and a number of vitamins and minerals. Check here for a full nutritional breakdown.

There are many brands of tahini available at grocery stores and online, although particular grocery stores may have only one brand or none at all. There can be significant difference in taste so find a brand that you will enjoy. You can find a number of reviews ranking tahini brands online. Here’s one. Here’s another.

Lemon Juice

Fresh lemon juice is a must for this recipe. Lemons can be expensive, so you want to get as much juice out of them as possible. There are a number of ways to do this, but the quickest and my favorite way is to heat whole lemons in the microwave for about 20 seconds. Be careful not to overheat the lemon or the juice will literally spill out of the pores.

Some recipes list whole or parts of lemons as ingredients. I prefer not to do that because each lemon can produce a significantly different amount of juice. If you google how much juice is in a lemon, you’ll find anywhere from 3-5 Tablespoons. If this recipe requested 3 lemons, those lemons could produce as much as 15 Tablespoons to as little as 9 Tablespoons of lemon juice. 15 Tablespoons is a little under a cup of juice and 9 Tablespoons is a little over a half cup of juice.

This recipe requires a little over 4 Tablespoons of lemon juice. Two lemons should be enough to yield 4 Tablespoons.

If you have leftover juice, you can store it in the refrigerator for 2 or 3 days, but it does not stay fresh for long, so if you aren’t planning to use it, freeze it in ice cube trays, and once frozen, add the lemon cubes to a freezer bag or freezer safe container and store in the freezer until you’re ready for lemon juice again.

Peeling and Grating Ginger

My favorite way to peel ginger is to use the side of a teaspoon to scrape the skin from the root. Use the rounded tip to get into difficult places. Many chefs don’t peel ginger especially if the skin is not particularly tough so don’t worry about leaving a little bit of skin in those difficult spots.

My preference is to grate the ginger with a box grater and then mince it finely with my chef knife. You can also use a microplane for this task and omit the second step of chopping with the chef knife. Many people prefer this method. The reason it’s not my top choice is that I find that the ginger is pulverized almost to a liquid with the microplane.

To freeze ginger, wrap it tightly in plastic wrap. It won’t be crisp, but it will be fine for most recipes. Another option for freezing is to mince the ginger, measure it out by teaspoons/tablespoons onto a sheet pan, place the sheet pan in the freezer until each mound of ginger is frozen and then place the mounds in a freezer safe container. You can then retrieve the frozen ginger ready to go when you need it next.

Don’t miss this Oil-Free Romesco Sauce recipe, another delicious dip for vegetables, spread for a sandwich or sauce for pasta.

2 Comments

  1. Erika Chin

    5 stars
    This one is wonderful as both a side dish, wrap sandwich filling and hummus! So easy to make.

    Reply
    • Rebecca

      Thanks Erika…I love this garlic and carrot hummus as the base of a veggie sandwich wrap too!

      Reply

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