This exotic roasted carrot hummus recipe is vegan-friendly, lactose- and gluten-free. It’s so versatile you can spread it, use it as a dip or as a condiment with any main meal or snack.
Kids will gravitate to it and you can play with so many different flavours.
Sweet and Savoury
This is a fun, colourful dip which is sweet, thanks to the roasted carrots and slightly spicy because of the traditional cumin.
In my quest to become vegetarian and ultimately vegan, I bought The Happy Pear: Healthy, Easy, Delicious Food to Change Your Life, for inspiration.
Throughout my lifetime I’ve regretted purchasing some things but this is definitely not one of them. The book is full of interesting recipes that make me want to run into the kitchen and start cooking, not to mention eating!
This was where I came across roasted carrot hummus and have recreated it on here. It’s delicious!
Health Benefits
First, let’s explore the health benefits of this versatile and exceptionally nutritious meze.
Nutritional value
Houmus is overflowing with minerals phosphorous, potassium, calcium, magnesium, zinc and iron. It provides vitamins A, B1, B2, B3, folate and B6.
The chickpeas are packed full of protein, valuable digestive fibre and essential fatty acids with no harmful cholesterol.
The added content of roasted carrot is extra vitamin A.
Health Check
Chickpeas are consumed worldwide and mixed as humus they provide an even healthier range of benefits. Olive oil, fresh lemons, sesame paste, carrots.
All additives to a basic chickpea hummus not only exponentially increase the nutritional value and health benefits, but also the taste.
Diabetes
Hummus regulates blood sugar levels in diabetics due to the low glycemic index of chickpeas. As a complex carb, the fibre is not digested slowing down the sugar released into the body.
Dried chickpeas are the better option over the canned peas, in terms of flavour and purse.
Pregnancy
This is a very healthy snack during pregnancy. Hummus is rich in folate which helps prevent the possibility of birth defects in unborn babies, like spina bifida.
The other nutrients include minerals and proteins iron, potassium, calcium and omega-3 make significant contributions to the health of the mother and the growing foetus. Make loads and keep it handy for cravings!
Digestive system and Muscle Building
This starter maintains the digestive system regulating bowel movements, relieving constipation.
It contains amino acids which are pivotal in building healthy muscle and tissue. They are the builders of proteins that the body uses to increase muscular strength, tissue repair, brain functions and energy.
Vegan and Vegetarian
In the absence of a diet containing animal products like meat, dairy or fish, houmus provides essential nutrients and proteins for the body, thus making it ideal for vegans and vegetarians.
Cancer
Saponins and phytic acid in chickpeas are beneficial in preventing and treating cancers. Hummus stops toxins binding with the lining of the colon, flushing them from the body.
Phytoestrogens and isoflavones in chickpeas are seen to be beneficial in reducing the risk of lung cancer.
Rich in omega-3 fatty acids, these are polyunsaturated fatty acids which provide relief from inflammatory diseases such as coronary artery diseases, rheumatoid arthritis, hypertension and cancer.
Heart Diseases
The effect of olive oil on LDL levels has revealed a reduction of this harmful cholesterol. Indeed, it is a healthy heart oil. This is one of the reasons given for the very low mortality rate in cardiovascular diseases in the southern Mediterranean.
Carrots are also pro-heart health and eating them regularly protects the heart from plaque forming; it attaches itself to bad cholesterol and removes it from the body. The body absorbs the nutrients of cooked carrots more easily than that of raw carrots.
Roasted carrot hummus is an excellent substitute for sweets and teaches toddlers and kids to eat vegetables without all the fuss and drama.
Different Flavoured Roasted Carrot Hummus
The roasted carrot hummus can be refrigerated for up to five days.
Roasted carrots and chickpeas are the base of this easy-to-make roasted carrot hummus recipe below. It’s been my experience that when carrots are roasted they lose around half their weight.
The magic ratio for this recipe is 1 : 1 for roasted carrots to cooked chickpeas. So when roasting the carrots, use 1kg, which will reduce to 500g when cooked. Match the chickpeas, i.e. 500g, in weight for the perfect balance.
Be careful not to eat all the carrots before placing them in the food processor! They are seriously difficult to resist.
The following flavours spices and herbs can either be added to the carrots before roasting or thrown in with the chick peas before blending the hummus.
Spices and Herbs
If you have the patience and the time peel the chickpeas, this makes the sauce smoother and creamier, then lightly roast the skins and use as a crunchy dressing on top of your hummus.
Chilli
Red chilli flakes can be rubbed on the carrots before roasting for a roasted chilli flavour or added to the blending for a raw burst of hot flavour. One teaspoon (5ml) would be sufficient. You don’t want to burn all the flavour out of the dip.
Harissa
Roast the carrots with some North African Harissa paste mixed into the oil or buy the oil itself.
Pine Nuts
Throw some pine nuts into the roasting pan with the carrots and garlic. Or, simply sprinkle some toasted ones on top of the dip.
Pomegranate Seeds
As a dressing sprinkle ruby red pomegranate seeds on the top.
How to Serve and Enjoy
This roasted carrot hummus recipe can be served as a dip, alongside htipiti, tzatziki, white bean dip and melitzanosalata. It is a tasty alternative to all the other sauces served with crisps and crackers.
Houmus can also be used as a spread on burgers, sandwiches and wraps. Roasted carrot hummus can be served at any meal, alongside a variety of other dishes and meals.
Dip
- As a dip, it works well with crudités and pita chips, normal crisps and naan bread. It is absolutely divine with the Moroccan bread such as M’smen.
- Roast some red peppers slice them thinly, spread some roasted carrot hummus on rye bread and dress the open sandwiches with roasted red peppers and olives.
- As a side with cauliflower tabbouleh and pita bread.
On its own
- Eat it on its own as a meal straight out of the container.
- Spread it on dry fried vegetable chips. I love it with beetroot chips, especially when I am craving something sweet.
- Make a fresh platter of tomato salsa with chopped peppers and onions and dollops of roasted carrot hummus as a sauce on top.
- Chunks of fresh baguette with a thick layer of carrot hummus.
Biltong
- In South Africa, we use it as a dip for biltong, a traditional spicy dried meat snack.
- Bruschettas with carrot hummus and cured meats on top, including biltong.
Have a play and let me know what you think!
PrintRoasted Carrot Hummus
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Total Time: 60 minutes
- Yield: 8 1x
Ingredients
Roasted Carrots
- 1kg (2lbs) carrots, peeled and chopped
- 30ml (2 tbsp) oil
Hummus
- Roasted carrots
- 400g (1 can) chickpeas, drained and rinsed
- 1 clove garlic, peeled
- 60ml (4 tbsp) olive oil
- Salt and pepper
- Juice of 1 lemon
- 30ml (2 tbsp) tahini
- 10ml (2 tsp) ground cumin
Instructions
- Roast the carrots according to these recipe instructions
- When carrots have cooled down, place them in the food processor along with the chickpeas, garlic, oil, lemon juice, tahini and cumin.
- Blend until smooth and season to taste.
Notes
- Serve with vegetable crudites and flatbread.
Nutrition
- Serving Size: 1 serving
- Calories: 101
- Sugar: 2.8 g
- Sodium: 170 mg
- Fat: 3.1 g
- Carbohydrates: 11 g
- Fiber: 2.7 g
- Protein: 2 g
Katie Bryson says
I adore hummus, and how fabulous to flavour it with roasted carrots – I bet that tastes all kinds of good! Might have to try this out on my carrot loving boys 🙂
★★★★★
michelle says
At the moment this carrot hummus is my favourite! Looking forward to how much your boys liked it.
Tracy Nixon says
I love houmous with salads so I can dip cherry tomatoes, sliced pepper and carrots sticks in it!
★★★★★
michelle says
Wow, that’s super healthy of you, Tracy!
Mark says
Roasted Carrot Hummus looks so tasty, definitely will try it
michelle says
It truly is, Mark. So versatile too.
Maddy says
I only enjoy hummus if it has added flavours as I find it rather bland otherwise.
michelle says
Really?!? But then again I combine hummus with other ingredients to make it exciting. My favourite is with Chilli & Garlic Courgetti and avocado.
Dannii says
This is such a beautiful colour. I love that there is plenty of cumin in it too, as it just goes so well with carrots.
michelle says
Thanks, Dannii. Yes, carrot and cumin make a beautiful combo.
Nadia says
Hummus is a huge part of my diet. I eat it on a daily basis without fail! This roasted carrot version sounds amazing! I must give it a try soon. Good luck with your journey to vegetarianism/veganism 🙂
michelle says
Thanks, Nadia. With hummus being so adaptable it will definitely make my vegetarian journey easier.
Lorraine Stone says
We just use it as dip.
michelle says
I think most people do. ?
Jacqueline Meldrum says
I make roast carrot hummus too, saying that I’ve not made it for some time. It’s good isn’t it?
★★★★★
michelle says
Great minds think alike, Jac. It’s fab.
amy bondoc says
to be honest ie not actually tried it!
michelle says
What?!? You really should, Amy.
Becca @ Amuse Your Bouche says
So exciting watching you on your journey to vegetarianism! Love the sound of this – roasted carrots are so underrated!
michelle says
Thanks, Becca. I need all the support I can get.
Kavey says
This looks so good – the colour and flavours all appeal. And what a great selection of cookbook suggestions, I have some of them myself too.
michelle says
Thanks, Kavey. We have great taste in cookbooks!
Jo Carroll says
To be honest I’m not sure if I’ve even tasted hummus before?
michelle says
You have been missing out, Jo. Try it!
Sarah Ann says
I love hummus with carrot sticks – so yummy!
michelle says
Having carrot sticks with carrot hummus sounds like carrot heaven!
Barbara Knight says
I love it in wraps or with baked potatoes ir just on its own.
michelle says
My kids love it in wraps too. Hummus is a great alternative to butter on a jacket potato.
Solange says
i love hummus as a dip with carrot sticks and pitta bread.
michelle says
Yes, it makes a great lunch.
Natalie White says
With warm pitta bread and a little chilli oil! 🙂
michelle says
Chilli oil, why didn’t I think of that?
Amy Pest says
i love hummus it tastes so good
michelle says
It does, and playing with different flavours makes it all the more exciting.
cheryl hadfield says
I love hummus with chopped carrots and celery
michelle says
I rarely eat celery but really should to lower calorie intake.
Tracey Peach says
I have to admit I don’t eat it, though your recipe looks lovely 🙂 x
★★★★★
michelle says
Aww thanks, Tracy. You really should give it a whirl.
Linda Griffiths says
the recipes look amazing
Lisa Wilkinson says
With falafel in a flatbread
Helen Thurston says
Love hummus with raw veggie sticks/florets – cauliflower, courgette, celery, peppers, carrots. Also use it in salad wraps or in a baked potato.
Susan Hoggett says
I love hummus topped with red pesto and served with grilled flat bread
Kat Lucas says
I love to have it with Pita bread
Jade Hewlett says
I like to use it as a dip
Fiona says
I like it with quiche and a feta salad best
Maxine G says
spread on a flatbread, covered with roasted veggies and a sprinkling of feta cheese
Sandra Clarke says
I enjoy Hummus with a salad.
Farhana says
I enjoy hummus with carrot sticks or bread
Diana says
With pitta bread
Deborah Bird says
On some lovely seeded bread with cheese and rocket leaves!
Marrian says
I like it with wholemeal pitta bread.
DawnLouise says
I feel like i should say celery!!
Sorry, i like roasted pitta with mine!
Emma Davison says
As a dip
ellie spider says
with falafal and toasted pitta bread – I have tried making my own hummus but it never comes out right
claire little says
with carrot sticks
denise s says
with crisps
Sarah Parker says
I love it in a sandwich 🙂
Jacqueline Roberts says
Carrot or cucumber stciks then load it with hummus….starts off healthy
Angela Kate Webster | Cosmic Kick says
I’m a simple gal, I love to grab a packet of carrot sticks and go at the hummus whilst binging a TV series .
Jessica Hutton says
With pitta bread xx
Isabelle Smith says
with pitta bread xxx
Rich Tyler says
Dipping warm pita bread in!
George Wright says
I like to chop mini pittas into triangles & crisp them in a dry pan but I always have a mixture of veg sticks too; carrot, pepper, cucumber etc. If I haven’t got pittas, quality breadsticks are a good stand by!
Natalie Crossan says
with pitta bread xxx