This oil-free Roasted Red Pepper Humus recipe requires only a handful of ingredients and a few minutes to make. If you have 10 minutes and a blender or food processor, you’ve got a delicious healthy snack.
So many people ask about easy go-to snacks, and this hummus is one of my favorites. In the summer, we go boating at the lake a lot . That means picnic-friendly foods, and this hummus is a great option. It’s usually accompanied by Smashed Chickpea Avocado Sandwiches.
We have no-oil hummus in our refrigerator most of the time to use as a dip and sandwich/veggie wrap spread.
Even when we go on road trips, we carry a small lunchbox cooler with this stuff.
Nutrition in Chickpeas
As a legume, chickpeas are considered both a vegetable and protein food, helping you hit two important food groups at once. These nutty beans are rich in a number of important nutrients that keep you well — including protein, vitamins and minerals — and they provide fiber too.
Including chickpeas in your diet may play a role in reducing your risk of a number of chronic illnesses such as heart disease, diabetes and cancer.
Chickpeas aren’t super low in calories like most veggies, but they’re rich in a number of good-for-you nutrients. A 1-cup serving of boiled chickpeas has 270 calories, 45 grams of carbs, 4 grams of fat, 15 grams of protein and 13 grams of fiber.
That same 1-cup serving also meets 70 percent of the daily value for folate and 26 percent of the DV for iron. It’s also a good source of a number of other minerals including manganese, magnesium, zinc and copper, as well some other B-vitamins, including thiamine and vitamin B-6.–LiveStrong
Serve with sliced vegetables like carrots, cucumbers, broccoli, celery, bell peppers, and pita bread. It is also excellent as a sandwich or wrap spread.
Roasted Red Pepper Humus is terrific in veggie wraps like these Veggies in a Blanket. It doesn’t get much easier and tasty than this!
Store hummus in the refrigerator in a covered container up to 10 days.
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
Recipes from The Cancer Survivors Guide by Dr. Neal Barnard.
Other Healthy Plant-Based Snack Ideas Include:
- 1 15 oz can chickpeas/ garbanzo beans or 1.5 cups fresh cooked
- 1/4 cup vegetable broth
- 1/2 cup roasted red peppers, drained packed in water not oil
- 3 green onions
- 1/4 cup lemon juice
- 1 Tbsp tahini ground sesame seeds
- 3 cloves garlic, peeled
- 1 tsp ground cumin
- 1/2 tsp ground black pepper
If using canned beans, drain and rinse them first.
Place chickpeas, roasted red peppers, green onions, lemon juice, tahini, garlic, vegetable broth, cumin, and pepper in a blender or food processor.
Blend until smooth. I like to leave mine a little chunky. The longer blended, the smoother it will be.
Serve with sliced vegetables like carrots, cucumbers, broccoli, celery, bell peppers, and pita bread. It is also excellent as a sandwich or wrap spread. Link to Veggies in a Blanket below. Store in the refrigerator in a covered container up to 10 days.
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