Bell Pepper Hummus (High-Protein, Fiber, Iron)

One serving delivers 40% of the Daily Value for iron.

Sweet roasted red pepper, nutty tahini, and smoky paprika make this Bell Pepper Hummus creamy, flavorful, and perfect for spreading on toast or scooping up with crunchy vegetables. Make it with canned or home-cooked chickpeas, beans, or lentils-or use cooked sprouted legumes for a delicious variation.

Bell pepper sprouted hummus on pumpernickel bread.

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The secret to its silky texture? Use tender legumes, whip the tahini with lemon juice and ice water, and give everything enough time in the blender. Nutritional yeast adds a savory finish that brings the whole dip together.

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🔍 Quick Look: Bell Pepper Hummus
👩🏽‍⚕️ Dietitian's Note
👩🏼‍🌾 Ingredients
🌱 Substitutions
📝 How to Make Bell Pepper Hummus
✔️ Storage
🌿 How to Serve
🌿 More Dip Recipes
🙋🏽‍♀️ Recipe FAQs
🫙 Related Recipes
👩🏽‍🍳 Made this recipe?
⚖️ Convert the Recipe to Metric (g & mL)
Bell Pepper Hummus Recipe
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🔍 Quick Look: Bell Pepper Hummus

⏱️ Prep Time: 10 minutes
🎛️ Cook Time: None with canned or already cooked legumes; additional time if using sprouts.
👥 Servings: Serves 8
📊 Calories: ~328 kcal
👩🏽‍🍳 Flavor Profile: Nutty and smoky with sweet roasted pepper, bright lemon, and a savory finish.
💪🏼 Nutrition: 22 grams of protein, 16 grams of fiber. One serving delivers 40% of the Daily Value for iron.
⭐ Difficulty: Easy-just drain, blend, and serve.

👩🏽‍⚕️ Dietitian's Note

Chickpeas, beans, and lentils all contribute plant protein, fiber, and iron to this bell pepper hummus. Use whichever you enjoy or already have in your pantry. Tahini adds richness and unsaturated fats, making this a satisfying dip or spread.

Sprouted legumes are another option. Sprouting can reduce phytate, a compound that binds some minerals, although the effects vary by legume and sprouting conditions. You don't need to sprout anything to make a nutritious, delicious hummus.

Why You'll Love This Recipe:

This Bell Pepper Hummus is delicious and easy to make. Plus, it's:

Extra creamy: Whipped tahini and ice water create a smooth, fluffy texture.
Big on flavor: Roasted pepper adds sweetness, while smoked paprika, cumin, and garlic bring warmth.
Pantry-friendly: Use canned or cooked chickpeas, beans, or lentils.
Easy to customize: Try different legumes or use cooked sprouted legumes.
Oil-free: Tahini supplies richness without added oil.
Versatile: Enjoy it as a dip, sandwich spread, or creamy addition to grain bowls.

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

Legume sprouts, tahini, roasted red bell pepper, garlic, lemon, seasoning, and nutritional yeast.

Chickpeas, beans, or lentils: Use canned legumes, drained and rinsed, or home-cooked legumes cooked until tender. Chickpeas give a familiar hummus flavor, white beans blend especially smoothly, and lentils add an earthy flavor. Other beans work, too, although they will change the color and taste. Cooked sprouted legumes are another option.
Tahini: Gives this hummus its rich flavor and creamy consistency. Use a smooth, pourable tahini, and stir the jar thoroughly before measuring.
Fresh lemon juice: Balances the richness of the tahini and brightens the roasted pepper.
Ice water: Helps turn the tahini into a pale, creamy base and loosens the hummus as it blends.
Roasted red bell pepper: Jarred roasted pepper adds sweetness and saves you a roasting step. Drain it well. For no added oil, choose pepper packed in water or brine.
Garlic: Adds a little bite without overpowering the sweet pepper. Use a small clove for a milder dip.
Ground cumin and smoked paprika: Add earthy warmth and smokiness.
Nutritional yeast: Adds savory depth and a lightly cheesy flavor.

See the printable recipe card below for quantities.

🌱 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Chickpeas: Use any tender cooked beans or lentils in the same measured amount. Drain well before blending.
Sprouted variation: Substitute thoroughly cooked, drained sprouted legumes. Cook until tender enough to mash easily.
Fresh roasted pepper: Roast a large red bell pepper until softened and blistered. Peel, remove the stem and seeds, and drain before using.
No nutritional yeast: Omit it for a slightly less savory hummus.
Milder garlic: Use half a clove or substitute a soft roasted garlic clove.
Spicy hummus: Add a pinch of cayenne or red pepper flakes.
No smoked paprika: Use sweet paprika for a milder flavor without the smokiness.

📝 How to Make Bell Pepper Hummus

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

Soaked and drained chickpeas in a white colander beside a white bowl of dried chickpeas.

Prepare the legumes: Drain and rinse canned chickpeas, beans, or lentils. If using home-cooked legumes, cook until tender and drain well. For an especially creamy texture, simmer firm canned legumes in water until very soft, then drain.

Protein legume sprouts in a fine mesh sieve.

Using sprouts? Cook sprouted legumes thoroughly until tender, then drain well before blending.

Whip the tahini: Add the tahini, lemon juice, and ice water to a high-speed blender or food processor. Blend for about one minute, until pale and creamy. Scrape down the sides as needed.

Roasted red bell pepper, tahini, lemon juice, garlic, sprouted legumes, seasoning, and ice water in a blender.

Combine the ingredients: Add the legumes, drained roasted pepper, garlic, cumin, smoked paprika, nutritional yeast, and salt, followed by water.

Blended bell pepper humus in a canister.

Blend until smooth: Blend, scraping down the sides and pausing as needed according to your appliance's instructions. Add more ice water, one tablespoon at a time, until the hummus is smooth and fluffy.

Adjust the flavor and texture: Taste and add more lemon juice or salt as needed. Leave the hummus slightly looser than your desired consistency because it thickens as it cools. Transfer to a serving bowl or refrigerate for later.

✔️ Storage

Refrigerator: Store in an airtight container for up to 4 days. Refrigerate promptly after preparation.

Before serving: Stir well. Add a little cold water or lemon juice if it has thickened.

Freezer: Freeze in small airtight portions for up to 3 months for best quality. Thaw in the refrigerator, then stir or briefly blend to restore the texture.

🌿 How to Serve

With raw red pepper strips: A sweet, crunchy pairing that supplies vitamin C to help with plant iron absorption.

With ground flaxseed crackers: A delicious contrast of creamy hummus and crisp crackers.

On toast: Spread generously and top with sliced cucumber, tomato, or pickled red onion.

In sandwiches and wraps: Use as a creamy base for roasted vegetables, tofu, or fresh greens.

In grain bowls: Spoon alongside cooked grains and roasted vegetables.

As a sauce: Thin a portion with water and a squeeze of lemon, then drizzle over a bowl.

🌿 More Dip Recipes

5-ingredient high-protein Lentil Dip is quick, easy, and cheap to make.

7-ingredient Cannellini Bean Hummus is deliciously creamy, healthy, vegan, and gluten-free.

This quick Green Pea Hummus is full of plant-based protein! The ingredients were picked to add flavor without too much salt, or oil.

Boost plant-based protein with this Lentil Bean Dip, combining creamy beans and lentils with bold flavors.

🙋🏽‍♀️ Recipe FAQs

Can I make bell pepper hummus without chickpeas?

Yes! Substitute the same amount of tender cooked beans or lentils. White beans make a particularly creamy dip, while darker beans and lentils change the color and flavor. Drain well and adjust the water as you blend.

Can I use canned beans or lentils?

Yes. Canned chickpeas, beans, and lentils make this recipe especially convenient. Drain and rinse them before measuring. If they feel firm, simmer until soft for a smoother hummus.

Do I need to remove the chickpea skins?

No. Tender chickpeas and thorough blending are usually enough for a creamy hummus. Removing the skins is optional if you prefer an especially silky texture.

Can I use sprouted legumes?

Yes. Use thoroughly cooked, drained sprouted legumes instead of regular cooked chickpeas, beans, or lentils. Cook until they mash easily, then follow the recipe as written.

Can I use a food processor instead of a blender to make hummus?

Yes. A food processor works well, although a high-speed blender usually produces a silkier consistency. Scrape down the sides and add water gradually as needed.