Snack$

Creamy homemade hummus with crispy vegetable sticks

Prepare a refreshing and healthy snack: homemade creamy hummus with carrot, pepper and cucumber. Rich in fiber and plant-based protein for pure energy.

Prep time
10 min
Cook time
0 min
Total time
10 min
Servings
2

Recipe

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
240 g
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
2 tbsp
Garlic, raw
1 clove
Lemon juice, raw
2 tbsp
Oil, olive, extra virgin
2 tbsp
Water
3 tbsp
Spices, caraway seed
0.5 tsp
Salt, table, iodized
1 pinch
Carrots, mature, raw
2 medium
Peppers, bell, red, raw
1 medium
Cucumber, with peel, raw
1 medium

Per servingTotal
Calories:265 kcal530 kcal
Protein:8 g16 g
Carbohydrates:24 g48 g
Fat:14 g28 g
Micronutrients
Sugar:8.4 g16.7 g
Saturated fat:3.6 g7.1 g
Cholesterol:0 mg0 mg
Sodium:384.2 mg768.4 mg
Potassium:803.8 mg1607.5 mg
Calcium:172.8 mg345.5 mg
Iron:3.7 mg7.4 mg
Magnesium:86.8 mg173.5 mg
Zinc:2.3 mg4.5 mg
Phosphorus:296.8 mg593.5 mg
Vitamin C:90.9 mg181.8 mg
Vitamin A:603.4 µg1206.8 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Drain the canned chickpeas and rinse them under running water. Peel the garlic clove and roughly chop it.
2
Put the chickpeas, garlic, tahini, lemon juice, olive oil, ground cumin and salt into a food processor.
3
Blend the ingredients until smooth, gradually adding cold water while mixing so the hummus becomes light and fluffy.
4
Peel the carrot and cucumber. Cut the carrot, cucumber and red pepper into elongated sticks with a knife.
5
Transfer the hummus to a bowl, drizzle with a little olive oil if desired, and serve it together with the prepared vegetable sticks.

Nutritional benefits

Thanks to the high content of dietary fiber from chickpeas and fresh vegetables, this meal promotes healthy digestion and provides a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.