Mix together roasted red bell peppers, tahini, garlic and olive oil and you’ve got a smokey red pepper hummus that is not only healthy, but also delicious!
Fall is here and that means football season has started! If you don’t have a team to cheer on or can’t stand watching overpaid athletes chase a ball, have no fear. Tailgating parties means it’s all about the football munchies. And boy do I have some of my favorites bites to share with you!
If I could forgo a big meal and just enjoy appetizers, I totally would. The Spanish knew what they were doing when they developed tapas as a way to eat. Small bites of different types of dishes, so many flavor options and textures, too. TOTAL YUM! And this roasted red pepper hummus is one of my favorite appetizers!
Is red pepper hummus good for you?
Are you a fan of hummus, like me? Well, you will be happy to know that hummus is a very healthy and nutritious. Hummus is made with chickpeas, aka garbanzo beans, which are packed with protein. They are also very rich in fiber.
Hummus is also made with tahini, which is basically ground up roasted sesame seeds. Tahini is is a great source of vitamins and minerals like phosphorous, manganese, thiamine and vitamin B6. It is also rich in antioxidants. Add garlic and extra virgin olive oil to the mix, and not only do you have something delicious, but you also have a very healthy snack.
And for this hummus recipe, we are using red bell peppers. Bell peppers are very nutritious and are high in vitamin C, as well as vitamin K1, vitamin E, vitamin A, folate and potassium. So enjoy this red pepper hummus guilt-free!
Which bell pepper is sweeter?
I work with a lot of produce companies and have had many opportunities to learn about where our produce comes from and honestly, how awesome our farmers are. One of my farm tours took me to Coachella Valley, California where I got to witness bell pepper harvesting.
Did you know that green peppers are just red or yellow peppers that have not matured all the way? Although they are the most popular bell pepper sold here in the US, they are not the sweetest. The sweetest bell pepper is the red bell pepper, with the yellow and orange following right behind them in sweetness.So, the longer bell peppers stay on the vine, the sweeter they get and the more nutritional value they have.
Did you also know that bell peppers come in male and female varieties? Male bell peppers have only three lobes while female bell peppers have four. What a surprise, but the female varieties are said to be sweeter than the male. Hey, we can’t argue with these bell pepper esperts!
How do you roast peppers?
For this hummus recipe, we are mixing in roasted red bell peppers. Why roasted and not raw? Well, the red bell peppers get all sweet and smoky when roasted, which adds even more flavor to your delicious hummus. Lucky for you there are several different ways for you to roast your bell peppers.
You can roast bell peppers over a campfire or in a grill, making them super camp friendly. Just place the peppers in the hot coals and rotate as the skin blackens and the pepper softens. Once cooled, the black charred skin comes off very easily.
Bell peppers can also be roasted over fire, but at home. If you have a gas stove, use long tongs to hold the pepper over the flames. Just rotate the pepper over the flames until it is blackened and soft. Remember to let the peppers cool before you start pulling the charred skin off.
And of course, you can roast the bell peppers in the oven. Simply coat the peppers with a little olive oil and place them on a baking sheet. Then roast them in the oven at 400ºF for 20 minutes. Flip the peppers over and roast an additional 20 minutes and you’re done!
What do you eat with red pepper hummus?
I go weak in the knees for chips and dip. Cheesy dips, artichoke dips, veggie dips, hummus dips. Man, I love them all. Then there’s the vessel for the dip: tortilla chips, potato chips, celery, carrots…. oh, goodness, I’m getting hungry!
Since we talked about how nutritious this red pepper hummus is, you can continue the nutritious theme by using crudités, or raw veggies. Some of my favorite vegetables for dipping include carrots, celery, radishes, cucumbers, grape tomatoes, snap peas, jicama, cauliflower, broccoli, mushrooms and yes, bell peppers!
You can also serve your red pepper hummus with tortilla chips, potato chips, pita chips, pretzels and even fresh breads like a baguette, pita bread or lavash. One of my favorite ways to eat hummus? This hummus pizza is divine! You can also spread it in your favorite sandwich or eat it with your morning eggs.
- 1 red bell pepper
- 3 TBS plus 1 1/2 tsp extra virgin olive oil, divided
- 3/4 tsp salt
- 15 oz canned garbanzo beans, drained of liquid
- 2 garlic cloves
- 1/3 cup tahini
- 1/4 cup lemon juice
- 1/4 tsp ground black pepper
- 1/4 tsp hot sauce (optional)
- 1 green onion, diced
- Preheat oven to 400ºF
- Coat bell pepper with 1 tsp olive oil and place on a roasting pan.
- Roast for 20 minutes, flip over and roast again for 20 more minutes.
- Remove from the oven and allow peppers to cool, about 20 minutes.
- You can also roast your peppers over a gas burner or outside in a grill.
- Peel off the charred skin from your roasted pepper. Remove stem and seeds and discard.
- Coarsely chop bell pepper, reserving 1 tsp of finely chopped bell pepper for garnish.
- Add remaining peppers to the bowl of a food processor and purée until smooth with garbanzo beans, garlic, tahini, lemon juice, 3 TBS olive oil, ground pepper and hot sauce (optional).
- Spread hummus into a shallow serving bowl and garnish with 1/2 tsp olive oil, reserved chopped red bell peppers and diced green onions.
- Serve chilled or at room temperature.
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Amount Per Serving: Calories: 147 Total Fat: 8g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 0mg Sodium: 359mg Carbohydrates: 16g Net Carbohydrates: 0g Fiber: 4g Sugar: 3g Sugar Alcohols: 0g Protein: 6g