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Hummus with Vegetable Crudités

Hummus with Vegetable Crudités

Snack
Prep Time
25min
Cook Time
45min
Servings
4
Calories
214
Chef's Note

For the creamiest hummus, don't skip the step of cooking dried chickpeas with baking soda - it helps break down the skins for an ultra-smooth texture. If you're short on time, you can substitute 2 (15 oz) cans of chickpeas, but the texture won't be quite as silky. The ice water trick creates that light, whipped consistency that makes restaurant-quality hummus so special.

Tags
high-fiber
vegetarian
plant-based
Mediterranean
chickpeas
dip
healthy
snack
legumes
vegetables
Ingredients
  • 1 cup dried chickpeas

  • 1/2 teaspoon baking soda

  • 1/3 cup tahini

  • 1/4 cup fresh lemon juice

  • 3 medium garlic cloves

  • 1 teaspoon cumin

  • 3/4 teaspoon salt

  • 1/4 cup ice water

  • 3 tablespoons extra virgin olive oil

  • 1/2 teaspoon paprika

  • 2 tablespoons fresh parsley

  • 4 medium carrots

  • 1 large cucumber

  • 2 medium bell peppers (assorted colors)

  • 1 cup cherry tomatoes

  • 1 small head broccoli

  • 1 small head cauliflower

  • 1 cup snap peas

  • 8 medium radishes

  • 2 pieces whole wheat pita bread

Instructions
  • 1

    Soak 1 cup of dried chickpeas in water overnight or for at least 8 hours. Drain well.

  • 2

    Place the soaked chickpeas in a medium pot with 1/2 teaspoon of baking soda. Cover with water by about 2 inches. Bring to a boil, then reduce heat and simmer for 30-40 minutes until very tender.

  • 3

    While the chickpeas are cooking, prepare the vegetables. Peel 4 medium carrots and cut into sticks. Slice 1 large cucumber into spears. Cut 2 medium bell peppers into strips. Wash 1 cup of cherry tomatoes. Cut 1 small head of broccoli and 1 small head of cauliflower into florets. Trim 1 cup of snap peas. Clean and trim 8 medium radishes.

  • 4

    Arrange all prepared vegetables on a large serving platter or in individual bowls. Refrigerate until ready to serve.

  • 5

    Once chickpeas are tender, drain them, reserving about 1/2 cup of the cooking liquid. Allow chickpeas to cool slightly.

  • 6

    In a food processor, combine 3 medium garlic cloves, 1/3 cup tahini, 1/4 cup fresh lemon juice, 1 teaspoon cumin, and 3/4 teaspoon salt. Process until smooth, about 1 minute.

  • 7

    Add the cooked chickpeas to the food processor and blend until thick and smooth, about 1-2 minutes.

  • 8

    With the processor running, slowly drizzle in 1/4 cup of ice water until the hummus is light and creamy. If needed, add 1-2 tablespoons of the reserved cooking liquid to achieve desired consistency.

  • 9

    Transfer the hummus to a serving bowl. Using the back of a spoon, create a shallow well in the center of the hummus.

  • 10

    Drizzle 2 tablespoons of extra virgin olive oil over the hummus, sprinkle with 1/2 teaspoon paprika and garnish with 2 tablespoons chopped fresh parsley.

  • 11

    Toast 2 whole wheat pita breads until slightly crisp, then cut into triangles.

  • 12

    Serve the hummus with the prepared vegetable crudités and pita triangles.

Nutrition Information (per serving)
214
Calories
16g
Protein
22g
Carbs
7g
Fat

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