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Greedy Gourmet | Food & Travel Blog

Greedy Gourmet is an award winning food and travel blog. Eclectic recipes from all over the world are regularly published, satisfying the blog's audience of adventurous eaters' needs.

2nd March 2017 Baby Food

Roasted Carrot Hummus

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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.

Hummus Roast Carrot

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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.

Chickpeas Dried

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.

 

Chickpeas Soaked

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.

Blender Hummus Ingredients

Different Flavoured Roasted Carrot Humuus

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.

 

Hummus Roasted Carrot

How to Serve and Enjoy

This roasted carrot hummus recipe can be served as a dip. 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!

 

Print

Roasted Carrot Hummus


★★★★★

5 from 4 reviews

  • Author: Michelle Minnaar
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes
  • Total Time: 60 minutes
  • Yield: 8
Print Recipe
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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

  1. Roast the carrots according to these recipe instructions 
  2. When carrots have cooled down, place them in the food processor along with the chickpeas, garlic, oil, lemon juice, tahini and cumin.
  3. 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

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Hummus Carrot Roasted

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Reader Interactions

Comments

  1. Natalie Crossan says

    30th March 2017 at 11:43 pm

    with pitta bread xxx

    Reply
  2. George Wright says

    30th March 2017 at 11:30 pm

    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!

    Reply
  3. Rich Tyler says

    30th March 2017 at 9:59 pm

    Dipping warm pita bread in!

    Reply
  4. Isabelle Smith says

    30th March 2017 at 6:29 pm

    with pitta bread xxx

    Reply
  5. Jessica Hutton says

    30th March 2017 at 2:37 pm

    With pitta bread xx

    Reply
  6. Angela Kate Webster | Cosmic Kick says

    30th March 2017 at 7:43 am

    I’m a simple gal, I love to grab a packet of carrot sticks and go at the hummus whilst binging a TV series .

    Reply
  7. Jacqueline Roberts says

    30th March 2017 at 7:26 am

    Carrot or cucumber stciks then load it with hummus….starts off healthy

    Reply
  8. Sarah Parker says

    30th March 2017 at 6:03 am

    I love it in a sandwich 🙂

    Reply
  9. denise s says

    30th March 2017 at 12:40 am

    with crisps

    Reply
  10. claire little says

    29th March 2017 at 11:23 pm

    with carrot sticks

    Reply
  11. ellie spider says

    29th March 2017 at 10:19 pm

    with falafal and toasted pitta bread – I have tried making my own hummus but it never comes out right

    Reply
  12. Emma Davison says

    29th March 2017 at 8:28 pm

    As a dip

    Reply
  13. DawnLouise says

    29th March 2017 at 7:11 pm

    I feel like i should say celery!!

    Sorry, i like roasted pitta with mine!

    Reply
  14. Marrian says

    29th March 2017 at 1:36 pm

    I like it with wholemeal pitta bread.

    Reply
  15. Deborah Bird says

    29th March 2017 at 8:24 am

    On some lovely seeded bread with cheese and rocket leaves!

    Reply
  16. Diana says

    28th March 2017 at 9:57 pm

    With pitta bread

    Reply
  17. Farhana says

    23rd March 2017 at 8:59 pm

    I enjoy hummus with carrot sticks or bread

    Reply
  18. Sandra Clarke says

    22nd March 2017 at 2:59 pm

    I enjoy Hummus with a salad.

    Reply
  19. Maxine G says

    21st March 2017 at 6:51 pm

    spread on a flatbread, covered with roasted veggies and a sprinkling of feta cheese

    Reply
  20. Fiona says

    18th March 2017 at 9:19 pm

    I like it with quiche and a feta salad best

    Reply
  21. Jade Hewlett says

    18th March 2017 at 9:58 am

    I like to use it as a dip

    Reply
  22. Kat Lucas says

    16th March 2017 at 9:44 am

    I love to have it with Pita bread

    Reply
  23. Susan Hoggett says

    15th March 2017 at 9:35 am

    I love hummus topped with red pesto and served with grilled flat bread

    Reply
  24. Helen Thurston says

    14th March 2017 at 7:18 pm

    Love hummus with raw veggie sticks/florets – cauliflower, courgette, celery, peppers, carrots. Also use it in salad wraps or in a baked potato.

    Reply
  25. Lisa Wilkinson says

    14th March 2017 at 12:33 pm

    With falafel in a flatbread

    Reply
  26. Linda Griffiths says

    8th March 2017 at 8:52 pm

    the recipes look amazing

    Reply
  27. Tracey Peach says

    8th March 2017 at 1:15 pm

    I have to admit I don’t eat it, though your recipe looks lovely 🙂 x

    ★★★★★

    Reply
    • michelle says

      30th March 2017 at 10:49 am

      Aww thanks, Tracy. You really should give it a whirl.

      Reply
  28. cheryl hadfield says

    5th March 2017 at 9:22 pm

    I love hummus with chopped carrots and celery

    Reply
    • michelle says

      30th March 2017 at 10:48 am

      I rarely eat celery but really should to lower calorie intake.

      Reply
  29. Amy Pest says

    5th March 2017 at 8:16 pm

    i love hummus it tastes so good

    Reply
    • michelle says

      30th March 2017 at 10:47 am

      It does, and playing with different flavours makes it all the more exciting.

      Reply
  30. Natalie White says

    5th March 2017 at 11:46 am

    With warm pitta bread and a little chilli oil! 🙂

    Reply
    • michelle says

      30th March 2017 at 10:46 am

      Chilli oil, why didn’t I think of that?

      Reply
  31. Solange says

    5th March 2017 at 6:05 am

    i love hummus as a dip with carrot sticks and pitta bread.

    Reply
    • michelle says

      30th March 2017 at 10:45 am

      Yes, it makes a great lunch.

      Reply
  32. Barbara Knight says

    4th March 2017 at 9:20 am

    I love it in wraps or with baked potatoes ir just on its own.

    Reply
    • michelle says

      30th March 2017 at 10:44 am

      My kids love it in wraps too. Hummus is a great alternative to butter on a jacket potato.

      Reply
  33. Sarah Ann says

    3rd March 2017 at 7:40 pm

    I love hummus with carrot sticks – so yummy!

    Reply
    • michelle says

      30th March 2017 at 10:43 am

      Having carrot sticks with carrot hummus sounds like carrot heaven!

      Reply
  34. Jo Carroll says

    3rd March 2017 at 7:30 pm

    To be honest I’m not sure if I’ve even tasted hummus before?

    Reply
    • michelle says

      30th March 2017 at 10:42 am

      You have been missing out, Jo. Try it!

      Reply
  35. Kavey says

    3rd March 2017 at 4:01 pm

    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.

    Reply
    • michelle says

      30th March 2017 at 10:40 am

      Thanks, Kavey. We have great taste in cookbooks!

      Reply
  36. Becca @ Amuse Your Bouche says

    3rd March 2017 at 11:37 am

    So exciting watching you on your journey to vegetarianism! Love the sound of this – roasted carrots are so underrated!

    Reply
    • michelle says

      30th March 2017 at 10:39 am

      Thanks, Becca. I need all the support I can get.

      Reply
  37. amy bondoc says

    3rd March 2017 at 10:59 am

    to be honest ie not actually tried it!

    Reply
    • michelle says

      30th March 2017 at 10:38 am

      What?!? You really should, Amy.

      Reply
  38. Jacqueline Meldrum says

    3rd March 2017 at 10:32 am

    I make roast carrot hummus too, saying that I’ve not made it for some time. It’s good isn’t it?

    ★★★★★

    Reply
    • michelle says

      30th March 2017 at 10:37 am

      Great minds think alike, Jac. It’s fab.

      Reply
  39. Lorraine Stone says

    3rd March 2017 at 10:05 am

    We just use it as dip.

    Reply
    • michelle says

      30th March 2017 at 10:35 am

      I think most people do. ?

      Reply
  40. Nadia says

    2nd March 2017 at 10:16 pm

    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 🙂

    Reply
    • michelle says

      30th March 2017 at 10:34 am

      Thanks, Nadia. With hummus being so adaptable it will definitely make my vegetarian journey easier.

      Reply
  41. Dannii says

    2nd March 2017 at 8:57 pm

    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.

    Reply
    • michelle says

      30th March 2017 at 10:32 am

      Thanks, Dannii. Yes, carrot and cumin make a beautiful combo.

      Reply
  42. Maddy says

    2nd March 2017 at 8:36 pm

    I only enjoy hummus if it has added flavours as I find it rather bland otherwise.

    Reply
    • michelle says

      30th March 2017 at 10:30 am

      Really?!? But then again I combine hummus with other ingredients to make it exciting. My favourite is with Chilli & Garlic Courgetti and avocado.

      Reply
  43. Mark says

    2nd March 2017 at 8:34 pm

    Roasted Carrot Hummus looks so tasty, definitely will try it

    Reply
    • michelle says

      30th March 2017 at 10:28 am

      It truly is, Mark. So versatile too.

      Reply
  44. Tracy Nixon says

    2nd March 2017 at 8:33 pm

    I love houmous with salads so I can dip cherry tomatoes, sliced pepper and carrots sticks in it!

    ★★★★★

    Reply
    • michelle says

      30th March 2017 at 10:27 am

      Wow, that’s super healthy of you, Tracy!

      Reply
  45. Katie Bryson says

    2nd March 2017 at 7:04 pm

    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 🙂

    ★★★★★

    Reply
    • michelle says

      30th March 2017 at 10:25 am

      At the moment this carrot hummus is my favourite! Looking forward to how much your boys liked it.

      Reply

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