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Roasted Garlic & Red Pepper Hummus


Let's be nerdy together and learn some stuff.

You in?

Dietitian's Recognition: I want to give hummus some love.

It packs a lot of protein per serving.

Here's the breakdown:

2 cups cooked chickpeas = 44 g protein

3 Tbsp tahini = 8 g protein

1 bell pepper = 1 g protein

1 lime = 0.7 g protein

6 cloves garlic = 1.3 g protein

____________________________________________

TOTAL = 55 g protein PER SERVING = 9 g protein

I usually eat a serving of hummus in my sandwich or wrap at lunch. Let's compare this to other protein foods (75g portions each)* usually consumed at meals:

2 eggs 12 g

1 serving hummus 9 g

1 serving (75 g) cold-cut lunch meat 9 g

3/4 cup yogurt 7 g

That's a generous amount of protein!

Although plant-based foods can offer a wide array of proteins, I understand decreasing meat consumption will meet opposition at many levels:

  • People are used to and prefer the taste (at first, anyway)

  • Culinary traditions make it hard to change

  • Social norms make it difficult to avoid eating meat

  • Economic forces encourage supporting local farmers by purchasing these products

  • National policies make eating meat and meat byproducts more affordable through subsidies

.... my point is: I get it. It's not easy. At first.

... but then you learn how to make meat alternatives like this hummus.

You realize how easy it is.

You realize you can speed-it-up by using canned chickpeas.

You realize how delicious it is.

You realize how versatile the recipe is, allowing you to make it differently each time by changing up the spices.

You realize how affordable it is.

You realize how you can make it in batch, making meal prep a breeze for the rest of the week.

And before long you realize how your choices change not only your life, but also inspire others to do the same.

I love being nerdy and learning these things.

Don't you?

Watch How To Make It Here

 

Roasted Garlic & Red Pepper Hummus

Recipe PDF

▸ ▹ Vegan, gluten-free, refined sugar-free, nut-free

Yield: 6 servings

Prep Time: 5 min

Cook Time: 25 min

Total Time: 30 min

INGREDIENTS: Hummus

2 large red bell peppers, seeds removed

6 cloves garlic (about 1/2 a bulb), peel attached

1 tsp (5 mL) extra virgin olive oil

2 cups (330 g) cooked chickpeas (garbanzo beans)*

3 Tbsp (45 mL) tahini (sesame seed butter)**

1 lemon, juiced (~2 Tbsp or 30 mL)

1 Tbsp (15 mL) water

1 Tbsp (15 mL) extra virgin olive oil

2 tsp (10 mL) balsamic vinegar

1/2 tsp paprika powder

1/2 tsp cajun powder (optional)

1/2 tsp salt***

INGREDIENTS: Optional Garnish

Roasted bell pepper, diced

Roasted chickpeas

Paprika powder

Ground cumin

Directions

  1. Preheat the oven to 450F (205C). Coat the bell pepper and garlic in the olive oil, place on foil or parchment paper, and cook in the oven until the garlic peel is lightly browned and fragrant, and when the bell pepper has developed some black/br