If you’re looking for a flavorful, heart-healthy snack that fits well into the DASH Diet, roasted red pepper hummus might be just what you need. It’s creamy, tangy, and easy to customize for your taste. Plus, it’s a perfect choice when you want to cut back on sodium without sacrificing flavor. In this article, you’ll find everything you need to whip up your own bowl of roasted red pepper hummus at home.
Ingredients
Below are the key ingredients you’ll need. You can always adjust the seasonings to your liking.
- 1 can (15 ounces) of low-sodium chickpeas, drained and rinsed
- 1 large roasted red pepper (you can use store-bought or make your own by broiling a red bell pepper until the skin blisters)
- 2 tablespoons tahini (sesame paste)
- 2 cloves garlic, peeled
- 2 tablespoons fresh lemon juice
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon ground cumin
- ¼ teaspoon salt (or to taste, though keeping it low is best for the DASH Diet)
- Pinch of black pepper
Directions
- Prepare your peppers: If you’re roasting your own pepper, place it under the broiler until the skin blackens and blisters. Then peel it, remove the seeds, and chop it into chunks.
- Combine ingredients: In a food processor (or high-powered blender), add the chickpeas, roasted red pepper, tahini, garlic, lemon juice, olive oil, cumin, salt, and black pepper.
- Blend until smooth: Pulse your processor, scraping the sides occasionally. If the mixture seems too thick, drizzle in a bit of water until you reach your desired consistency.
- Taste test: Give it a taste and adjust the seasonings. Maybe you like a bit more lemon or a pinch more cumin—that’s the beauty of homemade.
- Serve or store: Scoop your hummus into a serving bowl and drizzle with a little extra olive oil. It’s ready to eat. Any leftovers can be stored in an airtight container in the fridge for up to five days.
Nutrition facts
Below is an approximate breakdown for a two-tablespoon serving:
| Nutrient | Amount (approx.) |
|---|---|
| Calories | 60 |
| Total Fat | 3 g |
| Saturated Fat | <1 g |
| Sodium | 50 mg |
| Carbohydrates | 6 g |
| Dietary Fiber | 2 g |
| Protein | 2 g |
Keep in mind that exact values can vary based on the specific brands of ingredients you choose.
Final thoughts
This roasted red pepper hummus makes it easy to stick to the DASH Diet without feeling deprived. Pair it with crunchy vegetables like carrots, cucumbers, or bell peppers, or spread it on whole-grain pita bread for a super-satisfying snack. Once you see how simple and adaptable this recipe is, you might find it becoming your go-to dip for get-togethers or everyday munching.
Frequently asked questions (FAQs)
- Can I use jarred roasted peppers instead of fresh ones?
Absolutely. Jarred peppers save time and are just as tasty. Look for low-sodium versions when possible. - How can I make this hummus spicier?
You can blend in a pinch of cayenne pepper or a dash of your favorite hot sauce. Adjust gradually to avoid overpowering the other flavors. - Does it freeze well?
Yes, you can freeze hummus for up to three months in a freezer-safe container. Thaw it in the fridge, then stir before serving. - How long can I store the leftover hummus in the fridge?
You’ll want to enjoy it within five days. Keep it in an airtight container and stir it if any oil separates on top. - What else can I serve this with besides veggies and pita?
Try using the hummus as a spread on sandwiches or wraps. It also works as a creamy base for salad dressings—just thin it out with a bit of water.
Ingredients
1 can (15 ounces) of low-sodium chickpeas, drained and rinsed
1 large roasted red pepper (you can use store-bought or make your own by broiling a red bell pepper until the skin blisters)
2 tablespoons tahini (sesame paste)
2 cloves garlic, peeled
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon ground cumin
1/4 teaspoon salt (or to taste, though keeping it low is best for the DASH Diet)
Pinch black pepper
Directions
- Prepare your peppers: If you’re roasting your own pepper, place it under the broiler until the skin blackens and blisters. Then peel it, remove the seeds, and chop it into chunks.
- Combine ingredients: In a food processor (or high-powered blender), add the chickpeas, roasted red pepper, tahini, garlic, lemon juice, olive oil, cumin, salt, and black pepper.
- Blend until smooth: Pulse your processor, scraping the sides occasionally. If the mixture seems too thick, drizzle in a bit of water until you reach your desired consistency.
- Taste test: Give it a taste and adjust the seasonings. Maybe you like a bit more lemon or a pinch more cumin—that’s the beauty of homemade.
- Serve or store: Scoop your hummus into a serving bowl and drizzle with a little extra olive oil. It’s ready to eat. Any leftovers can be stored in an airtight container in the fridge for up to five days.
