I wanted to make a dip to take to my parent’s for dinner that was a little bit different (and that sounded impressive too!), so I made this Roasted carrot, cumin and chilli hummus. Roasting the carrots and garlic brings out the flavour of the carrots while reducing the intensity of the garlic. Make this dip next time you have friends over and show them how delicious unprocessed, whole foods can be. I suggest making this dip a few hours before you serve it to allow the flavours to develop.
Chickpeas, or Cicer aritenum L. to be correct, have been consumed by humans since ancient times and was one of the first domesticated plants in the world. Chickpeas are actually pretty damn good for you. Chickpeas are a rich source of both soluble and insoluble dietary fibre. The quality of chickpea protein is better than most other pulses, containing significant amounts of all essential amino acids except for the sulphur-containing amino acids methionine and cysteine and chickpeas are actually a relatively good source of nutritionally important polyunsaturated fatty acids compared to other pulses. About 100 grams of chickpea seeds can meet the daily dietary requirements of iron and zinc, and 200 grams can meet the daily dietary requirements of magnesium. Furthermore, chickpeas are a source of folic acid and water-soluble vitamins including B2, B5 and B6. Although chickpeas contain anti-nutritional factors, which can limit the biological value of foods, these are eliminated by soaking, cooking and boiling (1). Plus this hummus only cost $1.60 to make*, which is far cheaper than any store bought dip. Enjoy!
Roasted carrot, cumin and chilli hummus
2 medium carrots, peeled and roughly chopped
1 clove garlic, chopped
Salt, to taste
Pepper, to taste
1 400 gram tin of chickpeas, drained and rinsed
1 tablespoon tahini
1 teaspoon cumin
½ teaspoon chilli flakes
- Place the carrots and garlic onto a baking tray lined with baking paper. Season with salt and pepper and roast in the oven at 180°C for 30 minutes or until the carrots are tender.
- Place the roasted carrots and garlic, chickpeas, tahini, cumin and chilli flakes into the food processor and process until the hummus is smooth.
- Jukanti, A., Gaur, P., Gowda, C. and Chibbar, R. (2012). Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. British Journal of Nutrition. 108: S11–S26
*Total cost based on groceries purchased from Aldi excluding the tahini, which was purchased from Woolworths (Mayver’s Hulled Tahini)