Broccoli Hummus | A 15-Minute Home Recipe

Broccoli Hummus is a hit with health fans, offering a tasty twist on chickpea hummus. It’s quick, easy, and great for vegans and those avoiding dairy. Prep time is just 15 minutes, perfect for any day.

This recipe stands out with fresh or frozen broccoli, adding color and vitamins. It’s a tasty vegan and dairy-free dip. The ingredients are simple, making it easy to make and fun to eat.

Hummus is a big deal in Mediterranean cuisine, and broccoli hummus brings a new flavor to the table. Learn more about its cultural importance here.

Key Takeaways

• Broccoli Hummus is a nutritious twist on traditional hummus.
• It’s suitable for vegan and dairy-free diets.
• The recipe allows the use of both fresh and frozen broccoli.
• Prep time is a quick 15 minutes.
• A versatile dish perfect for various occasions.

Why You Should Try Broccoli Hummus

Broccoli hummus is a tantalizing and Healthy Hummus Variation that’s easy to make. It’s ready in just 15 minutes and serves up to eight people. It’s perfect for parties or a healthy snack for family and friends.

It’s loved for being a Dairy-Free Hummus that fits many diets. Each serving has only 114 calories, making it a tasty, low-calorie choice. It uses fresh broccoli, making it vibrant and nutritious.

Adding broccoli hummus to your diet means getting lots of nutrients from broccoli. The recipe is simple, with just a few ingredients. Baking the broccoli makes it tender, creating a creamy hummus.

Trying different Healthy Hummus Variations can make meals more exciting. You can serve it on toast, in wraps, or in a buddha bowl. Leftover hummus can be stored in the fridge for up to five days, making it convenient.

People love broccoli hummus, giving it a 4.86 out of 7 vote. It’s also flexible, using frozen broccoli if fresh is hard to find. This makes it easy for everyone to enjoy.

Ingredients for Broccoli Hummus

To make tasty broccoli hummus, you need some basic ingredients and optional toppings. These add flavor and make it look great. This gluten-free appetizer is packed with healthy ingredients, perfect for vegetarian recipes.

Main Ingredients

• 3 cups coarsely chopped broccoli florets
• 1 (15-oz/425 g) can of white beans, rinsed and drained
• 1 loosely packed cup of cilantro leaves and tender stems
• 3 tablespoons (45 mL) freshly squeezed lemon juice
• 2 tablespoons (30 mL) tahini, with an option to add more
• 2 tablespoons (30 mL) water, with an option to add more as needed
• 2 garlic cloves, peeled
• 3/4 teaspoon of salt, adjusted to taste
• 3/4 teaspoon of cumin

Optional Toppings

For extra flavor, try these toppings:

• A pinch of hot pepper flakes
• Freshly grated Parmesan
• Roasted red pepper, honey and jalapeno, or everything bagel hummus flavors
• Toasted sesame seeds
• Extra parsley for garnish

For a detailed guide and more recipe ideas, see this hummus roasted broccoli and cauliflower recipe. It shows how easy it is to mix these healthy ingredients into a tasty dish.

Feel free to adjust the ingredients based on your taste and dietary needs. This dish is flexible and healthy, making it a favorite for vegetarians and those who follow a gluten-free diet.

Per serving size of 2 tablespoons (30 mL) of the broccoli hummus, it contains approximately 24 calories.

How to Prepare Broccoli Hummus

This section will guide you through the Easy Hummus Recipe. You’ll learn how to make broccoli hummus at home. Just follow these simple steps.

Step-by-Step Instructions

1. Cook the Broccoli: Steam one cup of broccoli florets for about 5 minutes until tender. Let them cool slightly.
2. Prepare the Chickpeas: Rinse and drain a 15-ounce can of no-salt-added chickpeas.
3. Blend the Ingredients: In a food processor, combine the cooked broccoli, chickpeas, 2 tablespoons of almond butter, 3 tablespoons of extra virgin olive oil, 1-2 tablespoons of lemon juice, and 1/2 to 1 teaspoon of minced garlic. Blend until smooth.
4. Season: Add 1/2 teaspoon of ground cumin, 1/4 teaspoon of smoked paprika, and salt to taste. Blend again to mix the spices evenly.
5. Adjust Consistency: Gradually add water, one tablespoon at a time, until the desired consistency is reached.
6. Serve: Transfer the hummus to a serving bowl and drizzle with a bit of olive oil if desired.

Tips for Perfect Hummus

• Dry Chickpeas: Ensure chickpeas are properly rinsed and dried to avoid watery hummus.
• Optimal Blending: Blend the mixture in intervals, scraping down the sides to ensure a smooth and creamy texture.
• Storage: For a fresh taste, store your broccoli hummus in an airtight container in the fridge for up to five days. If freezing, it will keep for up to three months.
• Enhance Flavor: Experiment with different spices or add a garnish of your favorite herbs for added flavor.

By following these instructions and tips, you can easily enjoy a delicious and nutritious homemade broccoli hummus. With this Easy Hummus Recipe, creating a stunning Broccoli Hummus Preparation has never been so effortless. Now you know how to make hummus at home seamlessly.

Variations of Broccoli Hummus

Exploring broccoli hummus variations can lead to exciting flavors and textures. This section looks at popular changes like Roasted Broccoli Hummus and Spicy Broccoli Hummus. These are great for those wanting to try new, creative recipes.

Roasted Broccoli Hummus

Roasting broccoli before making hummus enhances its flavor. Bake the broccoli florets at 400 degrees F for about 15 minutes. This brings out the vegetable’s natural sweetness, adding depth to the classic hummus.

To make this version, mix roasted broccoli with chickpeas, tahini, garlic, lemon juice, and olive oil. This roasted vegetable hummus is a unique twist among creative recipes.

Spicy Broccoli Hummus

Spicy Broccoli Hummus is great for those who like a bit of heat. It uses chili peppers or hot spices for a bold kick. You can adjust the spice level to your liking, enjoying the mix of flavors in this spicy hummus.

Whether you prefer roasted vegetable hummus or spicy varieties, trying broccoli hummus can be a fun culinary adventure.

Health Benefits of Broccoli Hummus

Broccoli hummus is a healthy vegan snack. It combines broccoli’s vitamins and minerals with hummus’s classic taste. This makes it both tasty and nutritious.

Broccoli hummus is low in calories but high in health benefits. It has about 8 grams of protein from chickpeas and tahini. This protein helps muscles and is great for vegans.

Hummus is also packed with minerals like iron, magnesium, and calcium. These are important for our bodies, including our brains and bones. Broccoli adds vitamins C, K, and A, making it even better for you.

Broccoli hummus is also high in fiber. Broccoli alone has a lot of fiber, which helps digestion. With chickpeas and olive oil, it has almost 1 gram of fiber per tablespoon. This helps with bowel movements and blood sugar control.

It also has healthy fats from olive oil, which is good for the heart. Chickpeas lower bad cholesterol, which is also good for the heart. The fiber and healthy fats in broccoli hummus help keep your heart healthy.

Broccoli hummus is also anti-inflammatory. Chickpeas and sesame seeds in hummus can reduce inflammation. This is good for people with arthritis and other inflammatory diseases.

It can also help with weight management. People who eat chickpeas and hummus tend to have lower BMIs. Broccoli hummus is a tasty, low-calorie option for those trying to lose weight.

In summary, broccoli hummus is a delicious mix of broccoli’s nutrients and hummus’s taste. It’s a healthy vegan snack full of protein, fiber, and vitamins. It’s perfect for anyone wanting to eat better and feel better.

How to Store Broccoli Hummus

Keeping homemade hummus fresh is key. Use an airtight container to keep it fresh. This stops air from getting in and spoiling it faster.

Always refrigerate your broccoli hummus after making it. It can last up to 7 days in the fridge. Adding a layer of olive oil on top helps keep it fresh longer.

Here’s how to store broccoli hummus well:

1. Put the hummus in an airtight container.
2. Smooth the top and add a thin layer of olive oil.
3. Seal it tightly with a lid.
4. Keep it in the fridge.

Following these steps keeps your hummus fresh for a long time. It makes meal planning easier. For more healthy tips, check out Mediterranean diet foods here.

Here’s a quick comparison of storage tips:

Proper storage keeps your broccoli hummus tasty and healthy. It’s always ready to eat in your fridge.

Serving Suggestions for Broccoli Hummus

Broccoli hummus is not just tasty and healthy; it’s also versatile. You can find many creative ways to serve it. Enjoy the health benefits and delicious taste of this amazing dish.

As a Dip

One favorite way to enjoy broccoli hummus is as a dip. Start by roasting 4 cups of broccoli florets at 425 degrees Fahrenheit for 15 to 20 minutes. Then, blend the broccoli with chickpeas, tahini, and other ingredients to make about 2 cups of hummus.

For a tasty dip, serve it with lightly baked bread. Brush the bread with olive oil and bake for 6 to 10 minutes until it’s golden. The hummus’s creamy texture pairs well with the crispy bread, making for a healthy snack.

For a Mediterranean twist, try adding sun-dried tomatoes, garlic, and red pepper flakes. This gives traditional hummus a new, exciting flavor.

Learn more about Mediterranean vs. Middle Eastern food at this link.

In Sandwiches

Broccoli hummus is also great in sandwiches. Spread it on whole-grain bread, then add sliced chicken breasts. Season the chicken with smoked paprika, garlic powder, and dried herbs before roasting.

Let the chicken rest for 5 to 10 minutes before slicing. Add massaged kale, radishes, and crumbled feta cheese for extra flavor. This makes your sandwiches more nutritious and delicious.

Doubling the broccoli in your hummus is perfect for a crowd. It ensures everyone gets a nutritious meal. Store leftover hummus in an airtight container for up to a week.

Winter Hummus Bowl

The winter hummus bowl is a great way to enjoy hummus. Mix cooked farro with hummus, kale, radishes, and feta cheese. This bowl is not only nutritious but also comforting.

You can also add protein like tofu, chickpeas, or nuts to make it even better. This bowl is a perfect way to enjoy broccoli and other nutritious ingredients.

Nutritional Information of Broccoli Hummus

Broccoli hummus is not just tasty but also packed with nutrients. It’s a great choice for a healthy diet. Knowing the Hummus Nutritional Facts helps you make smart food choices.

One serving of broccoli hummus has about 114 calories. It has a good mix of carbs, fats, and proteins. This ensures you get the right amount of energy.

If you’re watching your weight, the Calorie Count in Broccoli Hummus is key. This dip is full of fiber and protein. It’s a tasty way to support a healthy lifestyle.

Conclusion

Broccoli Hummus is a tasty and healthy choice for anyone wanting to eat better. This quick recipe is easy to make and full of good nutrients. It’s a great way to enjoy vegan and gluten-free food while getting health benefits.

Studies show that eating hummus often can help you stay slim. It’s full of fiber, good fats, and less sugar. This dip can help you eat more fruits, veggies, and whole grains.

Adding broccoli to your hummus makes it even healthier. Broccoli is rich in vitamins and minerals. It helps lower cholesterol, detoxifies your body, and fights weight gain. With just 34 calories per 100 grams, it’s a great choice for healthy eating.

Broccoli Hummus offers a variety of healthy eating options. It’s easy and quick to make. This makes it a perfect choice for anyone wanting to improve their diet with tasty, vegan and gluten-free dishes.

Source Links

• Roasted Broccoli with Hummus – Work. Cook. Eat.
• Roasted Vegetable Hummus Four Ways- Broccoli, Kabocha, Beet and Traditional — FEED THE SWIMMERS
• Broccoli hummus
• Roasted Broccoli Hummus
• Broccoli Hummus (Oil-free) | powerhungry®
• TikTok Hummus and Roasted Broccoli
• Broccoli Hummus Dip
• Broccoli Hummus (Oil-free healthy recipe) – Plant Based Jess
• Roasted Broccoli & Lemon Hummus
• Beanless Broccoli Stem Hummus {Paleo, Vegan} — Tasting Page
• Creamy Broccoli Hummus [Vegan, Grain-Free]
• If Hummus Is Your Dip of Choice, Here Are 9 Healthy Reasons to Validate Your Obsession
• Broccoli hummus? You bet!
• 20 Reasons To Eat Hummus Today: Health Benefits, Innovative Recipes, and More
• Broccoli Hummus – Healthier Steps
• Broccoli Hummus with Spicy Sausage
• Easy Roasted Broccoli – Veggiecurean Easy Vegan Side Dish or Snack
• Farro with Chili Roasted Broccoli and Hummus
• Sun-Dried Tomato Hummus and Roasted Broccoli Crostini
• Winter Hummus Bowls.
• Broccoli with Hummus
• Hummus-Benefits-for-Weight-Loss – Hope Foods
• Roasted Broccoli with Lemon & Garlic ♥
• 12 Health Benefits of Broccoli, Backed by Science (+5 Delicious Recipes to Try at Home) – Jen Reviews

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