Lemon-Parsley Hummus with Cucumber and Carrot
Creamy chickpea hummus gets a fresh lift from lemon zest and parsley, with cool cucumber and crisp carrot for dipping.
Fits Celiac, Hashimoto's, PCOS and 14 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 2 cups canned chickpeas, no-salt-added, drained and rinsed
- ¼ cup tahini
- 2 tbsp olive oil
- 1 tsp lemon zest, finely grated
- 2 tbsp lemon juice, fresh
- 1 clove garlic, finely grated
- 3 tbsp water, plus more as needed
- 1 cucumber, cut into spears
- 3 carrots, peeled and cut into thin sticks
- 2 tbsp fresh parsley, chopped
Method
- Blend chickpeas, tahini, olive oil, zest, juice, garlic and water until smooth.
- Add water gradually, blending until the hummus is creamy and spoonable.
- Spoon hummus into a shallow bowl and swirl the surface.
- Arrange cucumber and carrot around the bowl; scatter parsley over hummus.
Why it works
- 65 and over: Freshly blended chickpeas with soft hummus, cucumber and thin carrot sticks.
- Crohn's or colitis: Mild parsley and lemon flavour the chickpeas, with no chili or rich sauce.
- Wheat allergy: Chickpeas, tahini, olive oil and fresh vegetables; no wheat or grain products.
- Soy allergy: Chickpeas and tahini bring the creaminess, with no soy ingredients.
- Shellfish allergy: Chickpeas, tahini and fresh vegetables; no shellfish or seafood sauces.
- Gluten-free: Chickpeas, tahini and fresh produce, with no grains or sauces.
- Dairy-free: Chickpeas and tahini make a creamy dip without dairy.
- Anti-inflammatory: Chickpeas, olive oil, fresh parsley and lemon zest lead the plate.
- No pork: Chickpeas and vegetables make a meat-free meal.
- Tree nut allergy: Tahini is made from sesame, with no tree nuts in the dish.
- Milk allergy: Chickpeas and tahini give the dip its creamy texture without milk.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, Low-GI recipes, Quick recipes, Gluten-free dairy-free recipes.