Smooth and Flavorful Sautéed Veggie Hummus

Healthy hummus recipe made with pureed roasted vegetables and chickpeas.

Eating Style: Dairy-free, Egg-free, Gluten-free, Grain-free, Nut-free, Refined Sugar-free, Soy-free, Sugar-free, Vegan, Vegetarian

Prep Time:

Serves: 6

Ingredients

  • 1 tablespoon olive oil
  • 1 clove garlic, sliced
  • 1 small yellow onion, chopped
  • 1 celery stick, chopped
  • 1 carrot, chopped
  • 1/4 red pepper, chopped
  • 1/4 cup lemon juice
  • 1/4 cup tahini
  • 1/4 cup olive oil
  • 1/4 cup cooked potato
  • 2 cups cooked chickpeas
  • 1/4 cup reserved chickpea liquid
  • 1 teaspoon sea salt
  • cumin, for garnish

Instructions

  1. Heat 1 tablespoon olive oil in a frying pan [I like to use cast iron]. Once heated, add onion and garlic and sautée for 2-3 minutes on medium heat, mixing every minute or so to avoid burning.
  2. Add celery, carrot, and red pepper. Cover and cook on medium-low heat for 4-5 minutes until carrots are tender.
  3. In a blender combine reserved liquid, lemon juice, tahini, and olive oil. Top with sautéed veggies, potato, chickpeas, and salt.
  4. Blend until smooth.
  5. Garnish with cumin and serve with crackers or vegetable sticks.

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Nutrition Information Per Serving

  • Calories: 248
  • Calories from Fat: 155
  • Total Fat: 17.3
  • Saturated Fat: 2.5 g
  • Sodium: 339 mg
  • Carbs: 19.9 g
  • Dietary Fiber: 5.1 g
  • Net Carbs: 14.8 g
  • Sugars: 3.4 g
  • Protein: 5.9 g