Roasted Carrot Navy Bean Hummus

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 Navy Bean Hummus does the trick so well, they like to eat it by the spoonful!

Navy beans ~ Navy beans are small white beans that get really creamy when cooked, which is why they work great in this dip recipe.

All 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]

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.

Carrots ~ Carrots boast high amounts of vitamin A, vitamin K, and potassium. They also contain many powerful antioxidants. [source] They’re sweet and slightly earthy and taste so delicious when roasted.

Love carrots? Try my Roasted Rainbow Carrots, Curry Carrot Lentil Soup, Carrot Pineapple Salad, and of course, Vegan Carrot Cake!

Bell Pepper ~ I use a jarred roasted red bell pepper for convenience. It has a sweet smoky flavor that works so well in this recipe.

If you don’t have jarred, you can chop a fresh bell pepper and throw it on the baking sheet with the carrots to roast. Because it won’t be as soft and moist as the jarred kind, you may need to add additional liquid to the hummus when puréeing.

Walnuts ~ Walnuts are high in unsaturated fats and omega-3 fatty acids. They also contain protein and fiber are a heart-healthy food! [source] They blend up really well without the need for soaking.

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.

Spices ~ I like the combination of dried basil and smoked paprika. They offset the sweetness of the carrots and peppers.

A few leaves of fresh basil will work in place of the dried.

Gluten free ~ If you are gluten free, be sure to use gluten-free tamari or Bragg liquid aminos, not soy sauce.

How to make the recipe

Please scroll down to the recipe card for exact ingredient measurements and instructions.

Peel and chop the carrots and onion. Drizzle with olive oil and place them in an even layer on a rimmed baking sheet to roast for 15 minutes.

Add the walnuts to the to baking sheet and roast another 10 minutes until the vegetables are tender and the walnuts are starting to darken.

Add them to the food processor with the remaining ingredients and process until smooth. Add additional olive oil 1 tablespoon at a time, if needed, to thin out the consistency of the dip.

Fridge: Homemade navy bean hummus will keep in an air-tight container in the refrigerator for 3 to 5 days.

Freezer: 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.

~ Place a sheet of parchment paper on the baking sheet so the veggies don’t stick. It makes for easier clean up, too!

~ Use raw shelled walnuts. Don’t add the walnuts to the pan until there is just 10 minutes left of roasting. Otherwise they may burn.

~ For a nut-free option, use raw shelled pumpkin seeds instead of walnuts.

~ Be sure to drain and rinse the canned navy beans before adding to the food processor.

~ Any variety of white bean may be used if you don’t have navy beans.

~ For a gluten-free option, be sure to use gluten free tamari, not soy sauce.

~ For a soy-free option, use coconut aminos, instead of tamari.

~ Serve with crackers, pita chips, or fresh cut raw vegetables. Spread it on sandwiches or wraps. Or dollop it on grain bowls.

More easy hummus recipes

• Perfect Oil Free Hummus
• Roasted Red Pepper Hummus
• Miso Parsley Hummus
• Spicy Salsa Hummus