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Rainbow Veggie & Hummus Cups

Rainbow Veggie & Hummus Cups

Snack
Prep Time
25min
Cook Time
20min
Servings
12
Calories
165
Chef's Note

For the creamiest hummus, remove the skins from the chickpeas before blending. It takes about 5 extra minutes but makes a noticeable difference in texture. You can also prepare the hummus up to 3 days ahead and store in an airtight container in the refrigerator.

Tags
snack
vegetarian
vegan
hummus
vegetables
meal-prep
healthy
Mediterranean
gluten-free
kid-friendly
Ingredients
  • 2 15-oz cans chickpeas

  • 1/3 cup tahini

  • 1/4 cup fresh lemon juice

  • 3 cloves garlic

  • 1/4 cup extra virgin olive oil

  • 1 teaspoon ground cumin

  • 1/2 teaspoon smoked paprika

  • 1 teaspoon salt

  • 2 tablespoons ice water

  • 1 medium red bell pepper

  • 1 medium yellow bell pepper

  • 1 medium orange bell pepper

  • 1 medium English cucumber

  • 1 cup cherry tomatoes

  • 1 cup baby carrots

  • 1 cup sugar snap peas

  • 6 medium radishes

  • 1/4 cup fresh parsley

  • 1 tablespoon za'atar seasoning

  • 12 4-oz small plastic cups

Instructions
  • 1

    Drain and rinse 2 cans of chickpeas, reserving 1/4 cup of the liquid. Pat chickpeas dry with paper towels.

  • 2

    In a food processor, combine the chickpeas, 1/3 cup tahini, 1/4 cup lemon juice, 3 minced garlic cloves, 3 tablespoons olive oil, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, and 1 teaspoon salt.

  • 3

    Process for 3-4 minutes until very smooth, stopping occasionally to scrape down the sides.

  • 4

    With the processor running, slowly add 2 tablespoons of ice water and the reserved chickpea liquid to achieve a light, fluffy texture. Continue processing for another 1-2 minutes.

  • 5

    Taste and adjust seasonings as needed, then transfer the hummus to a bowl, drizzle with 1 tablespoon olive oil, and refrigerate while preparing vegetables.

  • 6

    Wash and dry all vegetables. Cut 1 red bell pepper, 1 yellow bell pepper, and 1 orange bell pepper into thin strips.

  • 7

    Slice 1 English cucumber into 1/4-inch thick sticks.

  • 8

    Halve 1 cup cherry tomatoes if large.

  • 9

    Trim 1 cup sugar snap peas if necessary.

  • 10

    Thinly slice 6 radishes.

  • 11

    Finely chop 1/4 cup fresh parsley for garnish.

  • 12

    Remove the hummus from the refrigerator and spoon about 3 tablespoons into the bottom of each of the 12 plastic cups.

  • 13

    Sprinkle a pinch of za'atar seasoning over the hummus in each cup.

  • 14

    Arrange the vegetable sticks vertically in each cup, creating a colorful rainbow pattern with the different colored vegetables.

  • 15

    Sprinkle the remaining za'atar and chopped parsley over the tops of the cups.

  • 16

    Refrigerate for at least 15 minutes before serving to allow flavors to meld.

Nutrition Information (per serving)
165
Calories
6g
Protein
18g
Carbs
9g
Fat

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