Bell Pepper Hummus Recipe
Creamy bell pepper hummus with tahini, lemon, and smoky paprika. An easy, flavorful way to add plant-based iron using chickpeas, beans, or lentils.
Servings: 8 servings
Calories: 328kcal
Equipment
- Blender or food processor
Ingredients
- 3 cups cooked beans or chickpeas, or lentils (see notes)
- ½ cup tahini
- 3 tablespoons fresh lemon juice plus more to taste (about 1 ½ small lemons)
- ⅓ cup ice water plus more as needed
- 1 large roasted red bell pepper jarred, drained
- 1 clove garlic
- ½ teaspoon ground cumin
- 1 teaspoon smoked paprika
- 2 tablespoons nutritional yeast
- ¼ teaspoon salt plus more to taste
Instructions
- Prepare the legumes: Drain and rinse canned chickpeas, beans, or lentils. If using home-cooked or sprouted legumes, cook until thoroughly cooked and tender, then drain well.
- Whip the tahini: Blend the tahini, lemon juice, and ice water until pale and creamy.
- Blend until smooth: Add the prepared legumes, roasted red pepper, garlic, cumin, smoked paprika, nutritional yeast, and salt. Blend until silky, scraping down the sides as needed. Add more ice water gradually until smooth and fluffy.
- Adjust and serve: Taste and adjust the lemon juice and salt. Leave slightly looser than your desired consistency—it thickens as it cools. Serve with vegetables, crackers, or toast.
Notes
Legume options: Use chickpeas, white beans, other beans, lentils, or a combination. Measure after cooking and draining. You will need approximately two 15-ounce cans.
For extra-creamy hummus: Simmer firm cooked or canned legumes until very soft. Drain and blend while warm.
Sprouted option: Cook sprouted legumes thoroughly until tender before using. Cooking time varies by variety and sprout size. Find my seeds here.
Water: The amount needed varies with the legumes and how well the roasted pepper is drained. Add gradually.
Storage: Refrigerate in an airtight container for up to 4 days. Stir before serving and loosen with a little cold water or lemon juice if needed. Freeze for up to 3 months.
Nutrition: Values vary depending on the chickpeas, beans, or lentils used.
Nutrition
Calories: 328kcal | Carbohydrates: 42g | Protein: 22g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 147mg | Potassium: 128mg | Fiber: 16g | Sugar: 0.2g | Calcium: 71mg | Iron: 7mg
