Vibrant Orange-Kissed Carrot Hummus
Discover a delightful twist on classic hummus with this vibrant, orange-kissed carrot version. The natural sweetness of carrots beautifully melds with a hint of fresh orange zest and warming spices, creating a uniquely flavorful and nutritious dip. Perfect for healthy snacking or as a colorful addition to any meal, this recipe is also designed with the principles of the DASH diet in mind, emphasizing fresh, wholesome ingredients and lower sodium.
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 combine ¼ tsp + ⅛ tsp
- 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 now includes ¼ teaspoon of added sea salt, resulting in approximately 159 mg of sodium per serving. While this is still a moderate amount, for individuals requiring very low sodium intake as per specific DASH diet guidelines or medical advice, the added salt can be reduced or omitted entirely. 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. Estimated Nutritional Information (per serving, approx. 1/6th of recipe):
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. Estimated Nutritional Information (per serving, approx. 1/6th of recipe):
- Calories: 118 kcal
- Protein: 4.0 g
- Fat, Total: 5.4 g
- Saturated Fat: 0.7 g
- Carbohydrates, Total: 16.6 g
- Dietary Fiber: 4.6 g
- Total Sugars: 3.3 g
- Sodium: 159 mg
- Potassium: 207 mg
- Vitamin A: 153 µg RAE
- Vitamin C: 3.9 mg
- Calcium: 37 mg
- Iron: 1.7 mg