Carrot Sticks and Hummus
A classic, healthy pairing of crisp, sweet carrot sticks with a creamy, savory homemade hummus. This simple recipe is perfect for a quick snack, a light lunch side, or a vibrant party appetizer.
For 4 servings
Cook the chickpeas.
Drain the soaked chickpeas and rinse them well. Place them in a pressure cooker with 2 cups of fresh water. Cook for 15-20 minutes until they are very tender and easily mashable. Drain and let them cool slightly.
TIPIf you're short on time, you can use one 15-ounce can of chickpeas, rinsed and drained.Prepare the carrot sticks.
While the chickpeas are cooking, wash, peel, and trim the ends of the carrots. Cut each carrot in half crosswise, then slice each half into sticks about 1/2-inch thick.
Blend the hummus.
- In a food processor, combine the cooked chickpeas, tahini, lemon juice, olive oil, garlic, cumin powder, and salt.
- Blend for 1 minute until a coarse paste forms.
- With the processor running, slowly stream in the cold water until the hummus is smooth and creamy.
- Scrape down the sides and blend for another minute to ensure it's perfectly smooth.
TIPFor an extra-creamy texture, you can peel the skins off the cooked chickpeas before blending.Plate and garnish the hummus.
Spoon the hummus into a shallow bowl. Use the back of a spoon to create a swirl on top. Sprinkle with a pinch of paprika and fresh chopped parsley.
Serve with carrot sticks.
Arrange the carrot sticks on a plate alongside the bowl of hummus and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For ultra-smooth hummus, add a couple of ice cubes while blending. The cold helps create a fluffier texture.
- 2Feel free to use other vegetables for dipping, such as cucumber slices, bell pepper strips, or celery sticks.
- 3Homemade hummus can be stored in an airtight container in the refrigerator for up to 5 days.
- 4Adjust the amount of garlic and lemon juice to your personal preference. Start with less and add more as needed.
Adapt it for your goals.
Quick
Use a 15-ounce can of chickpeas instead of dried ones. Just rinse and drain them well before blending to make this recipe in under 10 minutes.
spicySpicy
Add a pinch of cayenne pepper or a small, deseeded jalapeño to the food processor for a spicy kick.
healthyHealthy
For a lower-fat version, reduce the olive oil to 1 teaspoon and replace the tahini with 2 tablespoons of plain yogurt.
kid friendlyKid friendly
Omit the garlic for a milder flavor that's more appealing to children. You can also blend in a little roasted sweet potato for natural sweetness.
Why this is on our healthy list.
Rich in Fiber
Both chickpeas and carrots are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Excellent Source of Vitamin A
Carrots are famous for their high beta-carotene content, which the body converts into Vitamin A, essential for good vision, immune function, and skin health.
Plant-Based Protein
Chickpeas provide a good source of plant-based protein, which is crucial for muscle repair and building tissues in the body.
Frequently asked questions
Yes, it's a very healthy snack or side. Carrots are packed with Vitamin A and fiber, while hummus provides plant-based protein, fiber, and healthy fats from tahini and olive oil.