Asparagus Hummus Recipe is a healthy snack with garbanzo beans, garlic and lemon. Just a touch of added cayenne and peper flakes gives a subtle kick to this great recipe.
This Asparagus Hummus Dip with Garlic and Lemon is delicious, quick to make and full of good-for-you fresh ingredients. Asparagus, garlic, chickpeas, sesame seeds and cayenne. Infused together with healthy extra-virgin olive oil. This beautiful medley…
…comes together quickly to make this delicious vegan appetizer or snack.
Asparagus Hummus Dip with Garlic and Lemon
A delicious healthy dip for snacking. As you process this dip, adjust the cayenne pepper and red pepper flakes to your own liking.
Servings 2 cups
Calories 194
Ingredients
- ¾ lb. asparagus, cut into 1-inch pieces
- 1 14-oz can garbanzo beans (chickpeas), drained and rinsed
- 3 or 4 garlic cloves, minced
- 1 tablespoon sesame seeds, toasted
- 2 tablespoons fresh lemon juice
- 1 tablespoon cooking water
- 1 good dash cayenne pepper
- ½ teaspoon crushed red pepper flakes, or to taste
- 1 teaspoon salt
- 2 tablespoons plus 1 teaspoon extra-virgin olive oil
Instructions
- Heat a dry, small skillet over medium-high heat. Toast 1 tablespoon of sesame seeds until lightly browned, stirring frequently. Set aside.
- Bring a large saucepan of salted water to a boil over high heat. Prepare a bowl filled with ice water.
- Add the ¾ lb. of asparagus pieces and cook until the asparagus is tender, 2 to 3 minutes. Just before the asparagus is finished cooking, scoop out 1 tablespoon of the cooking water and set aside.
- Drain and immediately plunge the asparagus into the ice water to stop the cooking.
- Transfer the asparagus to the bowl of a food processor, along with the 14 oz. can of drained and rinsed garbanzo beans, 3-4 cloves of garlic,1 tablespoon of sesame seeds, 2 tablespoons of lemon juice,1 tablespoon of reserved cooking water, 1 good dash of cayenne pepper, ½ teaspoon of red pepper flakes and 1 teaspoon of salt. Process until the ingredients are well combined.
- With the processor running, slowly pour in the 2 tablespoons plus, 1 teaspoon of the olive oil. Process until smooth.
- Taste and add more lemon juice, red pepper flakes or salt, to taste.
- This dip only gets better with time. I recommend refrigerating for at least one hour or up to overnight before serving.
- Serve with healthy chips, crackers or raw vegetables.
Nutrition Facts
Asparagus Hummus Dip with Garlic and Lemon
Amount Per Serving (2 g)
Calories 194
Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2g13%
Polyunsaturated Fat 3g
Monounsaturated Fat 11g
Sodium 1178mg51%
Potassium 417mg12%
Carbohydrates 11g4%
Fiber 5g21%
Sugar 4g4%
Protein 5g10%
Vitamin A 1644IU33%
Vitamin C 17mg21%
Calcium 93mg9%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Information per 2 tablespoon serving: Calories 56.6, Total fat 2.5g, Sat. fat 2.5g, Cholesterol 0mg, Sodium 102.5mg, Carbs 7.1g, Fiber 1.5g, Sugars 0g, Protein 1.8g
Adapted from Cookin Canuck
Hummus is my go-to snack/appetizer when I am in need of a quick, easy dish to share with company. I nearly always have the ingredients in the pantry but NEVER have thought to use asparagus. Great idea!
This has to be incredible! Two of my favorites, hummus and asparagus?! yum!!
This hummus is super easy to put together, calls for basic pantry ingredients, and is healthy and so tasty! Great with fresh veggies. Thanks for sharing sally!
DELICIOUS! I use this recipe all the time for a quick, easy, and delicious hummus. Sometimes I will add chopped, oil packed sun-dried tomatoes which makes it extra yummy.
OMG! Who would’ve thought a little can of garbanzo beans could transform into something so delicous! It doesn’t get easier or much simpler than this!
Oooh, I love asparagus and hummus!! Can’t wait to try this one. Bet the family won’t even know that its healthy!!