Hummus and Veggie Sticks: The Ultimate Healthy Snack
250kcal
Ingredients
- 1 15 oz / 425g can chickpeas (garbanzo beans), drained and rinsed (reserve some liquid if needed)
- 1/4 cup 60g tahini (sesame paste)
- 1/4 cup 60ml fresh lemon juice (about 2 lemons)
- 2 garlic cloves minced
- 2 tablespoons 30ml extra-virgin olive oil (plus more for drizzling)
- 1/2 teaspoon ground cumin
- 1/2 teaspoon salt or to taste
- 2-4 tablespoons 30-60ml cold water or reserved chickpea liquid (for thinning)
- Optional: Paprika and chopped parsley for garnish
- 4 medium carrots peeled and cut into sticks
- 4 celery stalks cut into sticks
- 1 large cucumber cut into sticks
- 2 bell peppers red, yellow, or orange, seeded and cut into sticks
Method
- Prepare the hummus: In a food processor or blender, add the tahini and lemon juice first. Blend for about 1 minute until whipped and creamy. This step helps achieve a smoother texture.
- Add the minced garlic, olive oil, cumin, and salt. Process for another 30 seconds, scraping down the sides as needed.
- Add half the drained chickpeas and blend for 1 minute. Scrape down the sides, add the remaining chickpeas, and blend until thick and smooth (about 1-2 minutes).
- If the hummus is too thick, add cold water or reserved chickpea liquid 1 tablespoon at a time while blending until you reach your desired creamy consistency.
- Taste and adjust seasoning – add more lemon for tang, salt for flavor, or garlic for kick.
- Transfer the hummus to a serving bowl. Use the back of a spoon to create swirls on the surface. Drizzle with a little extra olive oil and sprinkle with paprika and chopped parsley if desired.
- Prepare the veggies: Wash all vegetables thoroughly. Peel the carrots if preferred. Cut the carrots, celery, cucumber, and bell peppers into uniform sticks (about 3-4 inches long and 1/2 inch thick) for easy dipping.
- Arrange the veggie sticks around the hummus on a platter or divide into individual portions for meal prep jars.
- Serve immediately or store in the fridge (hummus in an airtight container for up to 5 days; veggies in water to stay crisp).
Nutrition
Serving1ServingCalories250kcalCarbohydrates30gProtein9gFat12gSaturated Fat1.5gPolyunsaturated Fat4gMonounsaturated Fat6gSodium400mgPotassium500mgFiber9gSugar8gVitamin A8000IUVitamin C100mgCalcium100mgIron3mg
Notes
Extra Serving Notes and Variations
- Meal Prep Tip: Layer hummus at the bottom of mason jars and stand veggie sticks upright on top – perfect for grab-and-go snacks that stay fresh for 3-4 days.
- Flavor Twists: Add roasted red peppers for a smoky version, fresh herbs like dill or cilantro, or a pinch of cayenne for heat. For a nuttier taste, toast the cumin first.
- Protein Boost: Top with pine nuts or serve with whole-grain pita for added substance.
- Kid-Friendly: Cut veggies into fun shapes or let kids assemble their own platters.
- Storage Hack: Keep cut celery and carrots crisp by storing sticks in a jar of water in the fridge.
- Variations: Try different veggies like broccoli florets, cherry tomatoes, or jicama for variety. For a lower-carb option, use more low-carb veggies like celery and cucumbers.
- Yuka App: I always use the Yuka app when searching for products at the grocery. I believe in always finding high quality ingredients that are risky additives free.