Easy Carrot Hummus Recipe | Vegan Hummus Wrap | How to Make Hummus

INGREDIENT LIST:

👉 Frying Carrots:
500g Carrot - 3 medium to large carrots - chopped
1 heaping Cup Onion (135g) - 1/2 of a medium onion - sliced
1 Tablespoon Olive oil
1/2 Teaspoon Salt
1/2 Cup Water

1 Can (540ml) of Chickpeas (home cooked chickpeas by weight will be 355g approximately, water NOT included)
4 Tablespoon Tahini
3 tablespoon Good quality Olive oil (I have used cold pressed extra virgin olive oil)
3 to 4 tablespoon Lemon juice OR to taste
2 Garlic cloves grated or minced
1 Teaspoon Ground cumin
1/4 Teaspoon Cayenne pepper (OPTIONAL) OR to taste
Salt to taste (I have added 1 teaspoon pink Himalayan salt)

👉 TO MAKE VEGETABLE WRAP:
Whole Wheat Tortilla wrap
Purple Radish
Carrot Hummus
Cucumber
Bell Pepper
Arugula Sprouts
(Add Extra Protein of choice if you want)

👉 TOPPING FOR HUMMUS DIP (OPTIONAL):
Paprika
Olive oil
Parsley

▶️ METHOD:

Heat a pan and add olive oil, carrots and onion. Cook on high to medium high heat (depending on the heat of your oven) until the carrots and onion starts to caramelize, it may take about 4 to 5 minutes. At this point add the water and reduce the heat to low and cook it until the carrots are soft and mushy. We want the carrots to be cooked thoroughly it will take about 10 to 12 minutes (depending on the kind of carrots your are using). Once the carrots are cooked turn off the heat and let it sit COVERED allowing it to cool down. Its really important that you cover the lid, this will prevent the carrots from drying out (as we want them soft and moist for it to blend properly).
DO NOT throw away the liquid from the cooked carrot/onion, we will need all of it.

Now to a food processor add the drained cooked chickpeas, add the cooked carrots & onion (along with any remaining liquid) , tahini, garlic, lemon juice, ground cumin, cayenne, salt and olive oil and blend. Blend it to a smooth fluffy puree. Make sure to scrape the sides of the container and give it a mix in between so it blends well, it will take about 5 to 6 minutes (depending on your food process). The end product should be smooth and airy, so take your time to blend it.

This is optional but to eat the hummus as a dip sprinkle some paprika, finely chopped parsley and olive oil.

▶️ IMPORTANT TIPS:

Cooked the carrots until soft & mushy. Undercooked carrots will not blend well

Once the carrot/onions are cooked and cooling off, cover the lid, this will prevent the carrots from drying out (as we want them soft and moist for it to blend properly)

DO NOT throw away the remaining liquid from the cooked carrot/onion, add it all to the food processor

Use a good quality olive oil, it will help greatly enhance the taste

Cayenne pepper is optional

Enjoy!

#healthy​ #recipe​ #food​

Thanks for watching the video Easy Carrot Hummus Recipe | Vegan Hummus Wrap | How to Make Hummus