An easy White Bean Hummus with roasted carrots and peppers, toasted walnuts, and flavorful spices and herbs. Perfect as a dip or a sandwich spread. Dig in!
We love dips and spreads around here. We eat so much hummus, we may just turn into it. I wanted to turn my children’s love of dipping into a sneaky way to get them to eat more veggies. This Roasted Carrot White Bean Hummus does the trick so well, they like to eat it by the spoonful!
What is hummus made from?
Typical hummus is made from chickpeas (garbanzo beans), garlic, tahini, lemon juice, and olive oil. Blending the ingredients in a food processor until smooth creates the creamy texture.
While I love the standard version of hummus, I also enjoy adding different seasonings and even sneaking in vegetables to create new flavors.
This homemade hummus recipe is made with navy beans instead of chickpeas. Navy beans are small white beans that get really creamy when cooked, which is why they work great in this dip recipe. Roasted carrots, red pepper, onions, and walnuts are added along with seasonings like garlic, balsamic vinegar, tamari, basil, and smoked paprika for loads of nutrition and flavor. This hummus is anything but boring!
Following the original recipe ingredients and instructions will give you the best results, but here are some adaptations that will work if need be.
Great Northern beans or cannellini beans (white kidney beans) will both work in place of navy beans. You can also substitute chickpeas if you don’t have white beans.
Almonds will work in place of the walnuts. Or if you are nut-free, pumpkin seeds will also work. No need to toast the pumpkin seeds if you use them.
A few leaves of fresh basil will work in place of the dried.
If you are gluten free – be sure to use gluten-free tamari or Bragg liquid aminos, not soy sauce.
More hummus flavors
White beans are low in fat and calories, but contain many vitamins and minerals, plus fiber and protein. They are high in potassium, calcium, iron, zinc, B vitamins, and more! [source]
Carrots boast high amounts of vitamin A, vitamin K, and potassium. They also contain many powerful antioxidants. [source]
Walnuts are high in unsaturated fats and omega-3 fatty acids. They also contain protein and fiber are a heart-healthy food! [source]
Homemade hummus will keep in an air-tight container in the refrigerator for 3 to 5 days. If you plan on keeping it longer than that, you can freeze it in an air-tight freezer safe container or zip-top bag for about 6 months. If you freeze it, be sure to thaw it in the fridge overnight and stir well before eating.
More sneaky veggie recipes
- Lentil Mushroom Bolognese
- Coconut Water Smoothie w/ Berries & Spinach
- Cinnamon Squash Bread w/ Cinnamon Icing
- Flax & Walnut Zucchini Muffins
- Carrot Cake Pancakes
What to serve with hummus
We love this carrot dip with crackers and cucumbers, but it would be great with any raw vegetables. It’s also delicious spread onto a crostini or as a spread for any sandwich or wrap. You can even use a dollop or two on a grain bowl.
I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.
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- 1 tablespoon olive oil (plus more as needed for consistency)
- 2 cups peeled and chopped carrots
- 1 small onion (chopped into big pieces)
- 1 ½ cups cooked navy beans (or 1 15 oz can)
- 1 roasted red pepper (I used jarred, but you can roast a raw pepper with the carrots if you want)
- ½ cup raw walnuts
- 1 tablespoon balsamic vinegar
- 1 teaspoon gluten-free tamari, (or Bragg liquid aminos or soy sauce)
- 4 cloves garlic (peeled)
- 1 teaspoon dried basil
- 2 teaspoons smoked paprika
- Salt/pepper to taste
- Preheat oven to 400 degrees F.
- Place carrots and onions on a baking sheet, drizzle with olive oil and toss to coat. Sprinkle with salt and pepper.
- Roast vegetables for 15 minutes, add the walnuts to the baking sheet with the vegetables in an even layer and roast another 10 minutes until the vegetables are tender and edges are browned and the walnuts have turned a shade darker.
- In a food processor, place the roasted vegetables and walnuts and all remaining ingredients. Pulse until smooth. Add additional olive oil, 1 tablespoon at a time, if needed to achieve a smoother consistency, if desired.
- Serve with crackers, raw vegetables, pita chips, or crusty bread.
~For a nut free option, use hulled pumpkin seeds instead of walnuts
~This is also delicious as a sandwich spread or add a dollop to a Buddha bowl!
Serving Size:12 Servings
Amount Per Serving: Calories: 84Sodium: 154mgCarbohydrates: 8gFiber: 3gSugar: 2gProtein: 3g