This oil-free vegan roasted red pepper hummus 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.
What is hummus anyway?
Hummus originated in the Middle East and now is a very popular snack all over the world. Almost all varieties of hummus are completely vegan and used for everything from dips to sandwich spreads. We also have a Basic Hummus that is also oil-free.
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 vegan 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. This roasted red pepper vegan hummus recipe is also excellent as a sandwich or wrap spread.
Roasted Red Pepper Humus is terrific in vegan pinwheels like these Veggies in a Blanket. It doesn’t get much easier and tasty than this!
This hummus last approximately 7-10 days in a tightly sealed container in the refrigerator.
Recipes from The Cancer Survivors Guide by Dr. Neal Barnard.
Other Healthy Plant-Based Snack Ideas Include:
- 15 Easy Plant-Based Snack Idea
- Spinach Artichoke Dip
- Roasted Red Pepper Hummus
- Colorful Chili Bean Dip
Plant-Based Vegan Starter Kits $27
- 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.
- This hummus last approximately 7-10 days in a tightly sealed container in the refrigerator.
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Amount Per Serving: Calories: 165 Total Fat: 7g Sodium: 159mg Carbohydrates: 21g Fiber: 6g Sugar: 4g Protein: 7g