Healthy Lunch Roasted Carrot Hummus Bowl

Name: Healthy Lunch Roasted Carrot Hummus Bowl
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 2 servings
Ingredients: 4 medium carrots, peeled and cut into sticks; 2 tablespoons olive oil; 1 teaspoon salt; 1/2 teaspoon black pepper; 1 teaspoon cumin; 1 can (15 oz) chickpeas, drained and rinsed; 1/4 cup tahini; 2 tablespoons lemon juice; 2 cloves garlic, minced; 1/4 cup water; Salt to taste; Fresh parsley, chopped; Pita bread or crackers

Highlighted under: Fresh Planning

I absolutely love creating vibrant and nutritious meals, and this Healthy Lunch Roasted Carrot Hummus Bowl has become a go-to favorite in my kitchen. The combination of oven-roasted carrots and creamy hummus not only makes for a delicious dish but also provides ample vitamins and fiber. I find that the key to enhancing the flavors is to roast the carrots just right—until they're tender and slightly caramelized. This bowl is perfect for meal prep and is sure to brighten any lunch hour!

Created by

Fern Holloway

Last updated on 2026-01-06T15:29:35.054Z

My journey into healthy eating has made me appreciate the simple yet wholesome ingredients, and this roasted carrot hummus bowl is a testament to that. The sweetness of the roasted carrots contrasts beautifully with the earthiness of tahini, creating a dish that's as satisfying as it is nutritious. I prefer to use a drizzle of olive oil atop the hummus, which not only adds richness but also round out the flavors.

After experimenting with several variations, I've found that adding a sprinkle of cumin to the hummus elevates it even more. It adds a subtle warmth that perfectly complements the carrots. Plus, it's so easy to whip up, making it ideal for busy weekdays or something special for brunch!

Why You'll Love This Recipe
The natural sweetness of roasted carrots adds a delightful twist to traditional hummus.
Packed with vitamins and fiber, it's a nutritious choice for a light meal.
Versatile enough to customize with various toppings and spices.

Mastering Roasted Carrots

Roasting carrots transforms their natural sugars, creating a mesmerizing caramelization that enhances their flavor. For the best results, cut your carrots into uniform sticks; this ensures they cook evenly. Keep an eye on them towards the end of the roasting time—when you see golden edges and the carrots are tender to the fork, they're ready to come out. If you're aiming for extra sweetness, consider drizzling a touch of honey or maple syrup over them just before they finish roasting for a delightful glaze.

To add more depth to your roasted carrots, feel free to experiment with spices. Alongside cumin, try adding smoked paprika or a pinch of cayenne for a hint of heat. Just remember, if you're reducing or scaling the recipe, adjust the spices accordingly; too much can overpower the natural sweetness of the carrots.

Perfecting Your Hummus

The secret to ultra-smooth hummus lies in the preparation of the chickpeas. If you have the time, soak and cook dried chickpeas for a creamier texture. However, canned chickpeas work perfectly well. To further enhance the creamy consistency, peel the chickpeas before blending. This may sound tedious, but it significantly impacts the texture. If you're in a hurry, just focus on ensuring each ingredient blends thoroughly; you want it glossy without any gritty bits.

When blending your hummus, start with a less watery configuration and add moisture gradually. A common mistake is adding too much water at once; this can make it thin. Instead, blend until smooth, then add water slowly until you reach your desired consistency, which should be thick enough to hold a scoop without collapsing.

Ingredients

Gather these fresh ingredients to get started on your Healthy Lunch Roasted Carrot Hummus Bowl!

For the Roasted Carrots

4 medium carrots, peeled and cut into sticks
2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon cumin

For the Hummus

1 can (15 oz) chickpeas, drained and rinsed
1/4 cup tahini
2 tablespoons lemon juice
2 cloves garlic, minced
1/4 cup water
Salt to taste

For Serving

Fresh parsley, chopped
Pita bread or crackers

Once you have all the ingredients, follow the steps below to create your delicious bowl!

Instructions

Follow these simple steps to prepare a satisfying and healthy lunch bowl.

Roast the Carrots

Preheat your oven to 400°F (200°C). Toss the carrot sticks with olive oil, salt, pepper, and cumin in a baking dish. Spread them out evenly and roast in the oven for about 25-30 minutes, or until they are tender and have begun to caramelize.

Make the Hummus

In a food processor, combine the chickpeas, tahini, lemon juice, garlic, and a pinch of salt. Blend until smooth, adding water gradually until you achieve your desired consistency.

Assemble the Bowl

In serving bowls, add a generous scoop of the hummus as a base. Top with the roasted carrots and sprinkle with fresh parsley. Serve with pita bread or crackers on the side.

Enjoy your nutritious and delicious roasted carrot hummus bowl!

Pro Tips

Feel free to customize your bowl with any additional toppings you enjoy, such as sliced cucumbers, cherry tomatoes, or a drizzle of your favorite hot sauce.

Storage and Meal Prep Tips

This Roasted Carrot Hummus Bowl is an excellent meal prep option. The roasted carrots can be stored in an airtight container in the refrigerator for up to five days, making it easy to grab for quick lunches. The hummus also holds up well; it can be refrigerated for a week and even freezes beautifully. Just allow it to come to room temperature before serving once thawed, and give it a quick stir to restore its creamy texture.

If you're preparing multiple servings, consider portioning the hummus and carrots in individual containers. This not only makes it convenient to grab and go but also keeps the ingredients fresh and separated until you're ready to enjoy them.

Variations to Explore

While the roasted carrots are a star in this recipe, feel free to switch up your veggies! Try adding roasted bell peppers or zucchini for a different flavor profile. Spiced roasted chickpeas can also add a crunchy texture on top of the hummus. Experimenting with toppings such as toasted nuts or seeds can bring a satisfying crunch to the dish.

In terms of the hummus, you can incorporate other flavorings, like roasted garlic for sweetness or a spoonful of harissa or sriracha for some heat. These variations keep the dish exciting while still maintaining that nutritious base.

Questions About Recipes

→ Can I use other vegetables instead of carrots?

Absolutely! You can try using sweet potatoes, bell peppers, or zucchini.

→ How long will leftovers last?

The roasted carrots and hummus can be stored in an airtight container in the fridge for up to 3 days.

→ Is this recipe vegan?

Yes, all the ingredients in this recipe are plant-based!

→ Can I make the hummus ahead of time?

Definitely! The hummus can be made a few days in advance and stored in the refrigerator.