DASH-Friendly Carrot Hummus Recipe: The Creamy, Zesty Dip (Better Than Store-Bought!)
Forget the bland beige tubs—this carrot hummus recipe delivers a silky, neon-bright explosion of sweet earthiness and zesty citrus that wakes up your palate instantly. It is the ultimate solution for dry veggie sticks, turning a boring snack into a creamy, crave-worthy obsession you will want to eat by the spoonful.
Why This Recipe Works
- Shatteringly Fresh Flavor Profile: Unlike traditional heavy chickpea pastes, the inclusion of sweet carrots and bright orange zest creates a refreshing, light lift that keeps you coming back for more without feeling weighed down.
- Velvety Texture Without the Fuss: Cooking the carrots until they are fork-tender ensures they blend effortlessly with the tahini, resulting in a luxuriously smooth consistency that rivals high-end restaurant dips.
- Sodium-Conscious Seasoning: By relying on the punchy acidity of lemon and the warmth of cumin, this dip delivers massive flavor, proving you don’t need a salt shaker to make food taste incredible.
Making the Perfect Blend
Creating this dip is incredibly therapeutic. I love the process of boiling the carrots until they are soft and yielding—it releases all that natural sweetness. Once they are cooled (a crucial step for texture!), they go right into the food processor with the chickpeas.
The magic happens when you add the aquafaba (the chickpea liquid) or cold water. Watch as the mixture transforms from chunky to gloriously smooth and fluffy. It’s a sensory delight to see that vibrant orange color come to life.
Building a Wholesome Snack Spread
This dip is a star on its own, but I love building a full “snack board” around it. Since we are keeping things fresh and wholesome, this hummus pairs beautifully with a Rustic Mediterranean Vegetable & Feta Salad for a light lunch that feels like a mini-vacation.
If you are craving some serious crunch to scoop up this creamy goodness but want to keep it light, try these Keto Crackers. Even if you aren’t strictly low-carb, they are a fantastic gluten-free vessel for the dip! For those fully diving into this lifestyle, check out how this recipe fits into a broader DASH Diet Meal Plan.
And if you have a sweet tooth after all that savory goodness? My family loves finishing off with Revitalized Apple Slices with Cinnamon Peanut Butter Dip for a complete flavor journey.
Mollie’s Kitchen Tips
- The “Ice Cube” Trick: If your hummus feels a bit dense, toss in a single ice cube while blending. It aerates the mixture, making it impossibly fluffy and light.
- Peeling for Perfection: If you have five extra minutes, pinch the skins off the chickpeas before blending. It’s not mandatory, but it makes the dip exceptionally silky.
- Chill Out: Let the dip sit in the fridge for at least 30 minutes before serving. This allows the garlic and cumin to meld with the sweet carrots for a deeper flavor profile.
Frequently Asked Questions
Can I use roasted carrots instead of boiled?
Absolutely! Roasting the carrots adds a caramelized, smoky depth that is delicious. Just keep in mind it might make the texture slightly thicker, so you may need a splash more water.
How long does this keep in the fridge?
It stays fresh and vibrant for about 3-4 days in an airtight container. I actually find the flavors are even better on day two!
Is this suitable for a crowd with different diets?
Yes! It is naturally gluten-free, dairy-free, and vegan. It’s a safe, delicious bet for almost any guest at your table.
Vibrant Carrot Hummus with Orange Zest
Dive into a fresh spin on classic hummus that’s bursting with the sweet, earthy flavors of carrots, a touch of bright orange zest, and cozy spices. This colorful dip is your go-to for easy, wholesome snacking or jazzing up meals—think veggie platters, pita pockets, or wraps. Drawing inspiration from heart-friendly DASH diet vibes, it keeps things light on sodium while packing in fresh, nutrient-rich ingredients for that feel-good boost.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Total Time: 28 minutes
- Yield: 6 servings 1x
Ingredients
- 300 g Canned Chickpeas preferably no-salt-added (drained, liquid reserved (aquafaba))
- 105 g Carrot approx. 1 medium (roughly chopped)
- 1.5 tbsp 22.5ml Extra Virgin Olive Oil
- 2.25 tbsp approx. 34ml Fresh Lemon Juice (from about 1 medium lemon)
- 1.5 tsp 7.5ml Tahini
- 1 small Garlic Clove minced
- ½ tsp Orange Zest freshly grated
- ⅜ tsp Smoked Paprika
- ¼ tsp Ground Cumin
- 1-3 tbsp Reserved Chickpea Liquid Aquafaba or cold water (as needed for texture)
- ¼ teaspoon Fine sea salt
Instructions
- Cook the Carrots: Place the chopped carrots into a small saucepan. Add enough fresh water to cover them completely. Bring the water to a vigorous boil over medium-high heat. Once boiling, reduce the heat to low and let the carrots simmer gently for 15-20 minutes, or until they are very tender and easily pierced with a fork.
- Cool the Carrots: Drain the cooked carrots thoroughly in a colander. For quicker cooling, you can briefly rinse them under cold running water. Otherwise, set them aside to cool for about 5-10 minutes. Cooled carrots contribute to a smoother final dip.
- Combine Ingredients: Transfer the cooled, cooked carrots to the work bowl of a food processor. Add the drained chickpeas, extra virgin olive oil, fresh lemon juice, tahini, minced garlic, orange zest, smoked paprika, and ground cumin and fine sea salt.
- Blend Until Creamy: Secure the food processor lid. Process the mixture continuously for 2-3 minutes. Stop occasionally to scrape down the sides of the bowl with a spatula to ensure all ingredients are incorporated evenly. Continue processing until the dip achieves a very smooth and creamy consistency.
- Adjust Texture: Assess the dip’s thickness. If it seems too dense for your liking, add 1 tablespoon of the reserved chickpea liquid (aquafaba) or cold water. Pulse a few times to incorporate. Add more liquid, 1 tablespoon at a time, pulsing after each addition, until the dip reaches your preferred smoothness.
- Taste and Adjust Seasoning: Give the dip a taste. While a measured amount of salt has been included, you can adjust with a little more lemon juice or black pepper if desired, or an additional tiny pinch of salt if it aligns with your taste preference and dietary needs. Pulse once or twice more to mix in any additions.
- Serve or Store: The Vibrant Orange-Kissed Carrot Hummus can be served right away. For best flavor, or if making ahead, transfer it to an airtight container and store it in the refrigerator. It will remain fresh for up to 3-4 days.
Notes
- DASH Diet Focus: This recipe is inspired by DASH diet principles and includes ¼ teaspoon of added sea salt, resulting in approximately 115 mg of sodium per serving. While this is a moderate amount, for those aiming for lower sodium, the added salt can be reduced or omitted. The hummus will remain flavorful due to the carrots, orange zest, and spices. Always ensure you are using no-salt-added chickpeas (rinsed well) and check tahini for its sodium content if aiming for the lowest possible sodium.
- Serving Suggestions: This versatile dip is excellent with fresh vegetable sticks (such as cucumber, bell peppers, and celery), whole-wheat pita bread or chips, or as a flavorful spread in sandwiches and wraps. Extra
- Smoothness: For an exceptionally smooth hummus, you can take the extra step of removing the skins from the chickpeas after draining and before adding them to the food processor, though this is entirely optional.
Nutrition Facts (per serving, approx. 1/6 recipe): Calories: 118 kcal | Total Fat: 5.5 g (Saturated Fat: 0.7 g) | Sodium: 115 mg | Potassium: 140 mg | Vitamin A: 150 µg RAE | Vitamin C: 3.7 mg | Calcium: 27 mg | Iron: 0.9 mg | Total Carbs: 14.0 g (Fiber: 3.9 g, Sugars: 3.0 g) | Protein: 4.0 g
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 118
Final Word: I hope this vibrant dip brings a pop of color and joy to your table! It is such a simple way to make fresh ingredients shine. Disclaimer: I’m just a mom sharing what works for my family, not a nutritionist. Always listen to your own body (and your doctor) when trying new dietary changes!
