Healthy Sweet Potato Hummus Recipe (Vegan, Gluten Free)

Name: Healthy Sweet Potato Hummus
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 1 large sweet potato ((about 1 pound)); 1 (15-ounce) can chickpeas (drained and rinsed (or 1 ½ cups cooked)); 1 small clove garlic; 1/2 teaspoon turmeric; 1/2 teaspoon onion powder; 1/2 teaspoon salt-free seasoning (or salt to taste); 1/4 teaspoon black pepper; 1/4 teaspoon cayenne pepper (or long pepper powder); 1 teaspoon lemon zest; 3 tablespoons lemon juice (plus more to taste (about 2 lemons)); 1/4 cup tahini; 2 tablespoons extra-virgin olive oil; 3/4 cup water; 3/4 cup cooked lentils ((al dente)); Drizzle of olive oil (or lemon juice); Dash of garlic powder; Dash of onion powder; Dash of paprika; Salt (to taste (optional))

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Looking for a protein-packed, healthy, and tasty snack option? Try sweet potato hummus! It's packed with antioxidants, and bursting with flavor. This homemade hummus will become a favorite in no time!

Homemade gluten-free crackers and sweet potato hummus with roasted lentils.

Made with all healthful and flavorful ingredients, this sweet potato hummus will quickly become a staple in your house. I meal-prep this on Sundays for the week. The flavors keep melding and it tastes even better the next day.

This hummus is made with turmeric and black pepper to enhance the anti-inflammatory benefits of curcumin. I also added optional long pepper powder, with the antiaging compound, Piperlongumine, and marjoram, from the oregano family—with 50% more antioxidant power than oregano.

For the ultimate dipping experience, pair this hummus with my 2-ingredient Gluten-Free Crackers. You might also enjoy my 5-ingredient High-Protein Red Lentil Dip and high-protein Beetroot Hummus.

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👩🏼‍🌾 Ingredients
🥑 Substitutions
📖 How to Make Healthy Sweet Potato Hummus
✔️ Expert Tips
🛒 Shop Recipe Cookware and Products
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

Sweet potato, olive oil, garlic, chickpeas, spices, tahini, and lemon.

Sweet potato
Chickpeas
Tahini
Lemon juice and zest
Extra-virgin olive oil
Garlic
Spices

See the recipe card for quantities.

🥑 Substitutions

Tahini - substitute with ½ ripe avocado
Extra-virgin olive oil - use the same amount of tahini instead
Herbs - use your choice of marjoram, oregano, thyme, basil, or herbs you have on hand
Spices - use your choice of cayenne pepper, paprika, smoked paprika, turmeric, cinnamon, cloves, coriander, marjoram, cumin, onion powder, or mustard powder
Longevity spices- add ground black cumin seeds, and long pepper powder to taste. (The link to purchase my longevity products is below.)
Garlic - substitute with 1 teaspoon garlic powder

For more healthy dips and spreads, visit my Vegan Condiment Recipes page.

📖 How to Make Healthy Sweet Potato Hummus

For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.

Boiled and peeled sweet potato on a white baking sheet with a green peeler.

Step 1. To Boil: Transfer the sweet potato to a large saucepan and cover with water about two inches high. Bring the water to a gentle boil. Then reduce the heat and simmer for about 15 minutes, or until the sweet potato is just fork-tender. Drain the potato.

To microwave: Prick the sweet potato several times with a fork. Place it on a plate and microwave for about 12 minutes, or until very soft, flipping it over after 6 minutes.

Set aside to cool before peeling with a vegetable peeler.

Sweet potato, chickpeas, and spices in a glass food processor.

Step 2. Transfer the sweet potato, chickpeas, garlic, turmeric, onion powder, salt-free seasoning, black pepper, and cayenne to the canister of a food processor. Pulse about 15 times or until almost fully ground, scraping down the sides as needed.

water, tahini, olive oil, and lemon juice mixed.

Step 3. Mix the lemon juice, zest, tahini, and olive oil in a large glass or measuring cup. Add ¾ cup water and mix well.

Pulsed chickpeas and sweet potato in a food processor next to a glass measuring cup with tahini, oil, and lemon juice.

Step 4. With the machine running, pour the mixture into the food processor and process until smooth and creamy. Or add the liquid mixture in two batches and pulse.

Sweet potato hummus in a glass food processor.

Step 5. Enjoy immediately or transfer the hummus to an airtight container and set aside 30 minutes for the flavors to meld.

Step 6. Refrigerate for up to 5 days, adding warm water to loosen the hummus for serving.

How to Make the Crispy Roasted Lentil Topping

Crispy roasted lentils and green onion on a white baking sheet with a wooden spoon.

Optional: Transfer ¾ cup al-dente-cooked lentils to a nonstick baking sheet. Toss them with a drizzle of olive oil or lemon juice. Add a dash of garlic powder, onion powder, and paprika. Spread the lentils out in a single layer. Bake at 400ºF for about 15 minutes, or until the lentils are crispy, tossing them halfway. Remove from the oven and toss them with chili crisp, and chopped scallions.

✔️ Expert Tips

The optional crispy roasted lentils add a delicious crunch and more plant-based protein.
Sweet potato: Choose a narrow sweet potato (about 1 pound) for quicker cooking. Do not overcook or it will lose flavor.
Longevity spices- add ground black cumin seeds, and long pepper powder to taste
Storage: Refrigerate for up to 5 days, adding warm water to loosen the hummus for serving.

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🙋🏽‍♀️ Recipe FAQs

Is extra-virgin olive oil healthy?

This 2023 review evaluated the latest evidence on the protective effects of extra virgin olive oil on disease risk factors. It found an association between extra-virgin olive oil consumption and lower blood pressure and LDL, improved glycemic control, and weight management. The protective effects are likely due to the polyphenol content in extra-virgin olive oil rather than the monounsaturated fat content.

What is the healthiest way to cook a sweet potato?

Boiling may best retain the antioxidant power of sweet potatoes, compared to roasting and steaming. Boiling helps thin out the cell walls and gelatinize the starch, which may enhance the bioavailability of nutrients. Plus, the glycemic index of boiled sweet potatoes is only about half that of baking or roasting. So, boiled should produce less of a blood sugar spike.
Microwaving also retains many more nutrients than baking. Baking can cause an 80% drop in vitamin A levels—twice as much as boiling.
However, sweet potatoes are so good for you, that the best way to prepare them is whichever way will get you to eat the most of them!

Are sweet potatoes healthy?

Sweet potatoes have an antioxidant capacity approaching that of blueberries. For maximum nutrition benefits, keep the skin on and enjoy chunkier hummus!