Hummus is a great to make as an after school snack, to pack in a lunch, or just to be served as an appetizer or side dish! Hummus is packed with iron, vitamin C, folate, and vitamin B6. The primary ingredients in hummus are chickpeas, a legume high in protein and a good source of dietary fiber, and tahini (ground sesame seeds), which is a great source of the amino acid methionine, and since this is carrot hummus, you're getting the added bonus of vitamin A and beta-carotene!
Here is what you'll need:
1 c carrots
1 15 ounce can of chickpeas or 5 ounces dry chickpeas
2 cloves garlic, sliced or minced
1/4 c tahini
1/2 tsp cumin
1/4 tsp kosher salt
2 tbsp lemon juice (the juice of 1 small-medium sized lemon)
2 tbsp flat leaf parsley, roughly chopped
Directions:
Depending whether you are using dry or canned chickpeas, you may need to re-hydrate them. I used dry chickpeas and used the "quick soak" method of reconstituting them.
Pour your dry chickpeas into a medium sauce pan and fill with water a few inches above the beans. Bring to a boil and cook for 2 minutes, then cover and turn off heat. Allow to sit covered like this for 1 hour, then drain off liquid.
If using canned chickpeas, simply drain off liquid, no further cooking is necessary.
Add carrots to a saucepan and cover with water. Bring to a boil and cook 6-8 minutes, until tender and can easily be speared with a fork or knife, then drain off liquid.
Add carrots to food processor along with chickpeas, garlic, tahini, cumin, salt, and lemon juice. Process until smooth, you may have to stop a few times to stir the mixture and push it back down toward the blades - just keep working with it, it will come together.
Once hummus is smooth, remove from food processor and stir in 1 tbsp parsley. Use the remaining parsley to sprinkle over top for garnish.
Refrigerate for 1 hour - 3 days, and serve with your choice of dippers - some good ones to use are toasted whole grain pita chips, whole wheat crackers, and various cut up vegetables like bell peppers, carrots, and celery.
Here's a demonstrational video I made:
Note - I forgot to put the salt and cumin into the food processor before I blended it and stirred it in afterward (not in video).
Here is what you'll need:
1 c carrots
1 15 ounce can of chickpeas or 5 ounces dry chickpeas
2 cloves garlic, sliced or minced
1/4 c tahini
1/2 tsp cumin
1/4 tsp kosher salt
2 tbsp lemon juice (the juice of 1 small-medium sized lemon)
2 tbsp flat leaf parsley, roughly chopped
Directions:
Depending whether you are using dry or canned chickpeas, you may need to re-hydrate them. I used dry chickpeas and used the "quick soak" method of reconstituting them.
Pour your dry chickpeas into a medium sauce pan and fill with water a few inches above the beans. Bring to a boil and cook for 2 minutes, then cover and turn off heat. Allow to sit covered like this for 1 hour, then drain off liquid.
If using canned chickpeas, simply drain off liquid, no further cooking is necessary.
Add carrots to a saucepan and cover with water. Bring to a boil and cook 6-8 minutes, until tender and can easily be speared with a fork or knife, then drain off liquid.
Add carrots to food processor along with chickpeas, garlic, tahini, cumin, salt, and lemon juice. Process until smooth, you may have to stop a few times to stir the mixture and push it back down toward the blades - just keep working with it, it will come together.
Once hummus is smooth, remove from food processor and stir in 1 tbsp parsley. Use the remaining parsley to sprinkle over top for garnish.
Refrigerate for 1 hour - 3 days, and serve with your choice of dippers - some good ones to use are toasted whole grain pita chips, whole wheat crackers, and various cut up vegetables like bell peppers, carrots, and celery.
Here's a demonstrational video I made:
Note - I forgot to put the salt and cumin into the food processor before I blended it and stirred it in afterward (not in video).