A simple, roasted orange bell pepper adds beautiful color to a delectable hummus.

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  • Preparation Time

    12 hours with dried chickpeas, less than 5 minutes with canned

  • Cooking Time

    1½ hours with dried chickpeas, 25 minutes with canned

  • Difficulty Rating


  • Health Level


  • Serves



  1. ½ cup / 105 g dried chickpeas or 1 cup /164 g canned chickpeas
  2. 1 bay leaf
  3. ½ tsp. / 3 g salt or substitute
  4. 1 orange bell pepper
  5. 1 Tbsp. olive oil, divided
  6. ½ cup / 120 g strained Greek or organic vegan yogurt
  7. 2 tsp. /10 g low-fat organic peanut butter
  8. 1 tsp. / 2 g cumin
  9. ¼ tsp. / 1 g cayenne


    If using dried chickpeas:

  1. Soak the chickpeas over night in water.
  2. Drain, and place in a medium saucepan with twice the amount of water as the chickpeas. Add the bay leaf and salt.
  3. Bring to a boil and reduce heat to a simmer. Cook for 40-50 minutes, or until chickpeas are tender. During the cooking process, scoop the foam off of the top of the water as the chickpeas cook.

  4. If using canned chickpeas:
    Drain and place in a cup of boiling water with the bay leaf to soak.

  5. While the chickpeas are cooking or soaking, prepare the pepper. Chop the top off of the pepper and place in a small roasting pan. Drizzle with one teaspoon of olive oil. Roast for 20 minutes, or until the skin is slightly charred. Place the pepper into a paper bag and close tightly so that the pepper will steam. Let steam for 5 minutes. Carefully remove the skin and seeds. Set aside.
  6. When the chickpeas are ready, remove the bay leaf and drain. Place the roasted pepper, chickpeas, olive oil and remaining ingredients in a food processor fitted with a metal blade. Pulse until the texture is smooth. Adjust seasoning to taste.
  7. Serve with crudité or whole grain flat bread (2 crudités or small flat breads = 1 carb serving).

Serving size: ¼ cup / 105 g

Exchanges per Serving: ½ Carb, ½ Protein, 1 Fat

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