Vegan Hummus With Carrot Sticks
Silky smooth chickpea hummus blended with tahini, garlic, and a splash of lemon — completely plant-based with no oil in the blend. Paired with crisp, fresh carrot sticks for a wholesome, high-fiber snack or appetizer.
For 4 servings
- prep
Soak the chickpeas overnight.
Rinse the dried chickpeas and soak them in plenty of water for at least 8 hours or overnight. They will double in size.
- pressure cook · ~20 min
Cook the chickpeas until very soft.
1.Drain the soaked chickpeas and transfer them to a pressure cooker.2.Add enough fresh water to cover them by about 2 inches.3.Pressure cook on high heat for 1 whistle, then reduce to low and cook for 15-18 minutes.4.Let the pressure release naturally. The chickpeas should be very tender and mash easily between your fingers.TIPOvercooking the chickpeas slightly is key to a silky-smooth hummus. - prep · ~5 min
Drain and reserve the chickpea liquid.
Drain the cooked chickpeas in a colander set over a bowl. Reserve the cooking liquid (aquafaba). Let the chickpeas cool for 5 minutes.
- mix · ~1 min
Blend the tahini and lemon juice.
In a food processor, combine the tahini and fresh lemon juice. Process for 1 minute until the mixture becomes thick and pale in color.
TIPWhipping the tahini with lemon juice first creates an extra-creamy base. - mix · ~1 min
Add garlic, salt, cumin, and ice cubes to the processor.
Add the peeled garlic clove, salt, cumin powder, and ice cubes to the tahini-lemon mixture. Process for another minute, scraping down the sides as needed.
- mix · ~4 min
Add the chickpeas and blend until ultra-creamy.
1.Add the drained chickpeas to the food processor.2.Process for 3-4 minutes, drizzling in the ice-cold water or aquafaba 1 tablespoon at a time.3.Stop and scrape down the sides every minute. The hummus should be very smooth and fluffy.TIPFor the silkiest texture, blend for a full 4 minutes. Patience makes perfect hummus. - prep · ~2 min
Cut the carrots into sticks.
Peel the carrots and trim off the ends. Cut each carrot into sticks about 3-4 inches long and 0.5 inch thick.
- assemble · ~1 min
Assemble the hummus bowl and serve.
1.Spread the hummus into a shallow serving bowl, creating a well in the center with the back of a spoon.2.Sprinkle a pinch of paprika over the top.3.Arrange the carrot sticks around the bowl or on a separate plate.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Overcook the chickpeas until they are very soft to achieve a silky-smooth hummus texture.
- 2Add ice cubes while blending to aerate the hummus, making it light and fluffy.
- 3Whip the tahini and lemon juice first until pale and thick for a creamy emulsion base.
- 4Reserve the chickpea cooking liquid (aquafaba) and use it to adjust consistency without oil.
- 5Let the pressure release naturally after cooking chickpeas to prevent them from becoming tough.
- 6Blend the hummus for a full 4 minutes, scraping down the sides, for the smoothest result.
- 7Store leftover hummus in an airtight container in the fridge for up to 5 days; refresh with a splash of water before serving.
Adapt it for your goals.
Roasted red pepper hummus
Add 1 roasted red pepper (skinned and seeded) when blending the chickpeas for a sweet, smoky twist that pairs beautifully with the carrot sticks.
extra garlic hummusExtra garlic hummus
Increase the garlic to 2 or 3 cloves for a punchier, more pungent hummus that garlic lovers will enjoy.
spicy harissa hummusSpicy harissa hummus
Stir in 1 to 2 teaspoons of harissa paste after blending for a North African-inspired kick of heat and spice.
high protein hummusHigh-protein hummus
Replace half the chickpeas with cooked, cooled edamame for a boost in plant protein and a vibrant green color.
Why this is on our healthy list.
Rich in Plant Protein
Chickpeas provide a solid source of plant-based protein, supporting muscle repair and keeping you full longer.
High in Dietary Fiber
Both chickpeas and carrots contribute fiber, aiding digestion and promoting a healthy gut.
Packed with Vitamin A
Carrot sticks are loaded with beta-carotene, which the body converts into vitamin A for eye health and immune function.
No Added Oil
This recipe uses ice cubes and aquafaba instead of oil, resulting in a lower-fat hummus without sacrificing creaminess.
Heart-Healthy Tahini
Tahini provides healthy unsaturated fats and minerals like calcium and iron, supporting cardiovascular health.
Frequently asked questions
Yes, you can use 1.5 cans of chickpeas (drained and rinsed). Skip the soaking and pressure cooking steps, but simmer them with a pinch of baking soda for 20 minutes to soften them.
