Hummus and Bell Pepper Strips

It’s become a staple in our household, a vibrant and utterly delicious snack that my kids actually ask for! I remember the first time I whipped up a batch of homemade hummus; I was astounded by how much creamier and more flavorful it was than most store-bought versions. Paired with the sweet crunch of bell pepper strips, it’s a combination that’s both incredibly simple and profoundly satisfying. My partner loves it as a light lunch, and it’s my go-to for an afternoon pick-me-up or a healthy appetizer when guests come over. The brilliant colors of the peppers against the creamy beige of the hummus make it visually appealing too, proving that healthy eating can be a feast for the eyes as well as the palate. This recipe is a testament to how a few quality ingredients can create something truly special, and I’m thrilled to share our family-favorite version with you.

Ingredients

Here’s what you’ll need to create this vibrant and wholesome snack:

• For the Hummus:
  • 1 can (15 ounces) chickpeas (garbanzo beans): Rinsed and drained. Alternatively, use 1.5 cups of cooked chickpeas if preparing from dried. The base of our creamy delight.
  • 1/4 cup (60ml) fresh lemon juice: About 1 large lemon, essential for that bright, zesty flavor.
  • 1/4 cup (60ml) well-stirred tahini: Good quality tahini (sesame seed paste) is key for authentic flavor and creamy texture.
  • 1-2 cloves garlic: Minced. Adjust to your preference; start with one if you prefer a milder garlic taste.
  • 2 tablespoons (30ml) extra virgin olive oil: Plus more for drizzling on top when serving. Lends richness and smoothness.
  • 1/2 teaspoon ground cumin: Adds a warm, earthy depth of flavor.
  • 1/4 to 1/2 teaspoon salt: Or to taste. Start with less and adjust.
  • 2-4 tablespoons ice water: This is the secret to ultra-smooth and fluffy hummus.
• For the Bell Pepper Strips:
  • 2-3 large bell peppers: A mix of colors (red, yellow, orange, green) for visual appeal and slightly different sweet notes. These are our crunchy, edible scoops.
• Optional Garnishes:
  • Pinch of paprika or smoked paprika: For color and a hint of smoky flavor.
  • Fresh parsley or cilantro: Chopped, for a fresh herby touch.
  • A few whole chickpeas: For presentation.

Instructions

Follow these simple steps to create your delicious homemade hummus and prepare your peppers:

Making the Hummus:

1. Prepare Chickpeas (Optional Tip for Extra Smoothness): For an exceptionally smooth hummus, you can take a few extra minutes to peel the chickpeas. After rinsing and draining, gently rub them between your hands or in a clean kitchen towel, and the skins will come off easily. This step is optional but highly recommended for a velvety texture.
2. Combine Liquid Ingredients: In the bowl of a food processor, combine the tahini and lemon juice. Process for 1 minute until the mixture is thick and creamy. Scrape down the sides and bottom of the bowl. This step, often called “whipping the tahini,” helps make the hummus smoother and lighter.
3. Add Garlic and Spices: Add the minced garlic, ground cumin, and salt to the food processor. Process for another 30-60 seconds until well combined and the garlic is finely incorporated.
4. Add Chickpeas and Olive Oil: Add half of the rinsed and drained chickpeas (and peeled, if you chose that step) and the 2 tablespoons of olive oil to the food processor. Process for 1 minute. Scrape down the sides, then add the remaining chickpeas and process until very smooth, about 1-2 minutes.
5. Achieve Perfect Consistency: With the food processor running, slowly drizzle in 2 tablespoons of ice water. Continue to process for another 1-2 minutes, or until the hummus is ultra-smooth and creamy. If it’s still too thick, add more ice water, 1 tablespoon at a time, until you reach your desired consistency.
6. Taste and Adjust: Taste the hummus and adjust seasonings as needed. You might want more salt, lemon juice, or cumin.
7. Chill (Recommended): Transfer the hummus to a serving bowl. For the best flavor, cover and refrigerate for at least 30 minutes (or up to a few days) to allow the flavors to meld. Hummus often tastes even better after it has had time to sit.

Preparing the Bell Pepper Strips:

1. Wash and Dry: Thoroughly wash the bell peppers under cold running water. Pat them dry with a clean kitchen towel or paper towels.
2. Core and Seed: Slice off the top (stem end) of each bell pepper. Cut the peppers in half lengthwise. Remove the white pith and all the seeds from the inside of each half.
3. Slice into Strips: Lay each pepper half cut-side down on a cutting board. Slice them lengthwise into strips about 1/2 to 3/4 inch wide. Aim for a size that’s comfortable for dipping.
4. Arrange for Serving: Arrange the colorful bell pepper strips attractively on a platter or around the bowl of hummus.

Serving:

1. Garnish Hummus: Just before serving, drizzle the hummus with a little extra virgin olive oil. Sprinkle with paprika (or smoked paprika) and fresh chopped parsley or cilantro, if desired. A few whole chickpeas placed in the center also look nice.
2. Serve: Serve the chilled hummus with the freshly prepared bell pepper strips.

Nutrition Facts

This recipe makes approximately 6-8 servings (about 1.5 – 2 cups of hummus).
Calories per serving (approx. 1/4 cup hummus + 1/2 bell pepper): Around 150-180 calories.

• Excellent Source of Fiber: Both chickpeas and bell peppers are rich in dietary fiber, which aids digestion, helps maintain stable blood sugar levels, and promotes feelings of fullness, making this a satisfying and healthy snack.
• Rich in Plant-Based Protein: Chickpeas provide a good amount of plant-based protein, essential for muscle repair, immune function, and overall body maintenance.
• Healthy Fats: The tahini and olive oil contribute heart-healthy monounsaturated and polyunsaturated fats, which are beneficial for cardiovascular health.
• High in Vitamin C: Bell peppers, especially red and yellow varieties, are packed with Vitamin C, a powerful antioxidant that supports the immune system and collagen production.
• Good Source of Vitamins and Minerals: This snack offers a range of other micronutrients, including folate, iron, manganese (from chickpeas), and Vitamin A (from bell peppers).

Preparation Time

• Hummus Preparation: Approximately 10-15 minutes (plus an optional 10 minutes if peeling chickpeas).
• Bell Pepper Preparation: Approximately 5-7 minutes.
• Chilling Time (Recommended for Hummus): At least 30 minutes.
• Total Active Time: Around 15-25 minutes.
• Total Time (Including Chilling): Approximately 45-55 minutes.

This recipe is wonderfully quick to put together, making it ideal for last-minute healthy snacking needs or as an effortless appetizer. The bulk of the active time is spent in the food processor, while you can quickly prep the peppers.

How to Serve

Hummus and Bell Pepper Strips are incredibly versatile. Here are some delightful ways to serve and enjoy them:

• Classic Healthy Snack:
  • Serve the hummus in a bowl, drizzled with olive oil and a sprinkle of paprika, surrounded by a vibrant array of bell pepper strips. This is perfect for an after-school snack, a mid-day pick-me-up, or a light pre-dinner nibble.
• Appetizer Platter Star:
  • Create a larger mezze platter or crudité board. Include:
    • Your homemade hummus.
    • Bell pepper strips in various colors.
    • Other dipping vegetables like carrot sticks, cucumber rounds, celery sticks, cherry tomatoes, broccoli, and cauliflower florets.
    • Warm pita bread triangles or pita chips.
    • Crackers (whole wheat, seeded, or gluten-free).
    • Olives and feta cheese cubes.
• Lunchbox Hero:
  • Pack a small container of hummus with a separate container of pre-sliced bell pepper strips for a healthy and satisfying school or work lunch. It’s a great way to get in vegetables and protein.
• As a Spread or Filling:
  • Use the hummus as a flavorful spread in sandwiches, wraps, or pitas instead of mayonnaise or other less healthy condiments. It pairs wonderfully with grilled vegetables, falafel, or lean proteins.
  • Stuff mini sweet peppers with hummus for a bite-sized, elegant appetizer.
• Side Dish Component:
  • Serve a dollop of hummus alongside grilled chicken, fish, or kebabs, with bell pepper strips on the side as a fresh, crunchy element.
• Party Dip Perfection:
  • For gatherings, make a larger batch of hummus. You can even offer a “hummus bar” with different toppings like toasted pine nuts, za’atar spice, chili flakes, or a drizzle of pesto, allowing guests to customize their dip. The bell pepper strips remain the primary, healthy dipper.
• Deconstructed Salad Element:
  • Add a scoop of hummus and a handful of bell pepper strips to a grain bowl or a large salad for added creaminess, flavor, and nutritional value.

Remember to serve the hummus chilled or at cool room temperature for the best flavor and texture. The bell peppers are best served fresh and crisp.

Additional Tips

To elevate your Hummus and Bell Pepper Strips experience, consider these expert tips:

1. The Ice Water Secret: Don’t skip the ice water when making hummus! It emulsifies with the tahini and chickpeas in the food processor, creating an exceptionally light, fluffy, and creamy texture that’s hard to achieve otherwise. Add it slowly while the processor is running.
2. Peel Those Chickpeas: While optional, peeling the chickpeas significantly improves the smoothness of your hummus. It takes a few extra minutes, but for a truly velvety texture, it’s worth the effort. A quick way is to rub them gently between your hands in a bowl of water; the skins will float to the top.
3. Roast Your Garlic: For a sweeter, milder, and more complex garlic flavor, try roasting a head of garlic beforehand. Squeeze out the softened cloves and add them to the food processor instead of raw garlic.
4. Don’t Skimp on Good Tahini: The quality of your tahini will make a big difference in the final taste of your hummus. Look for a brand that is smooth, runny (after stirring), and has a pleasant, nutty flavor, not overly bitter.
5. Adjust Acidity and Seasoning: Taste is subjective. Once your hummus is blended, always taste and adjust. Need more tang? Add a bit more lemon juice. Not salty enough? A pinch more salt. Want more earthiness? A dash more cumin.
6. Make Ahead for Better Flavor: Hummus benefits from some time in the refrigerator (at least 30 minutes, but even better overnight) for the flavors to meld and deepen. So, it’s a great make-ahead dish for parties or meal prep.
7. Bell Pepper Selection & Storage: Choose firm bell peppers with smooth, glossy skin, free from soft spots or wrinkles. Store them in the crisper drawer of your refrigerator. For the best crunch, slice them just before serving, or store pre-sliced strips in an airtight container with a damp paper towel for up to 2-3 days.
8. Get Creative with Hummus Flavors: Once you’ve mastered this classic hummus, feel free to experiment! Add roasted red peppers, sun-dried tomatoes, jalapeños for a kick, fresh herbs like cilantro or dill, or spices like smoked paprika or za’atar directly into the hummus when blending.

FAQ Section

Here are answers to some frequently asked questions about Hummus and Bell Pepper Strips:

1. Q: Is Hummus and Bell Pepper Strips a healthy snack?
   A: Absolutely! This combination is packed with nutrients. Hummus provides plant-based protein, fiber, and healthy fats from tahini and olive oil. Bell peppers are low in calories and rich in vitamins, especially Vitamin C, and antioxidants. It’s a well-balanced, satisfying, and guilt-free snack.
2. Q: How long does homemade hummus last in the refrigerator?
   A: Homemade hummus, when stored in an airtight container in the refrigerator, will typically last for 4 to 5 days. Ensure your container is sealed well to maintain freshness and prevent it from absorbing other odors.
3. Q: Can I make hummus without tahini?
   A: Yes, you can make hummus without tahini, though it won’t have the traditional flavor or the same level of creaminess. You can try substituting with a little extra olive oil, a spoonful of plain yogurt (if not vegan), or a nut butter like cashew or almond butter for a different flavor profile. Some people also just omit it and increase the olive oil and water slightly.
4. Q: Which color bell pepper is best for dipping?
   A: All colors of bell peppers are great for dipping! Red, yellow, and orange bell peppers tend to be sweeter than green ones. Green bell peppers have a slightly more bitter, earthy flavor. Using a mix of colors not only makes your platter more visually appealing but also offers a subtle variety in taste.
5. Q: Can I use dried chickpeas instead of canned?
   A: Yes, you can definitely use dried chickpeas. You’ll need to soak them overnight (or use a quick soak method) and then cook them until very tender before using them in the hummus recipe. About 3/4 cup of dried chickpeas will yield roughly 1.5 to 2 cups of cooked chickpeas, equivalent to one can. Many argue that hummus made from scratch with dried chickpeas has a superior flavor and texture.
6. Q: My hummus isn’t as smooth as I’d like. What did I do wrong?
   A: Several factors contribute to smoothness:
   • Peeling chickpeas: This makes a noticeable difference.
   • Sufficient processing time: Let the food processor run for several minutes.
   • Ice water: Adding ice water while the processor is running helps create a whipped, airy texture.
   • Good quality tahini: Runny tahini incorporates better.
   • Powerful food processor: A high-powered food processor will yield smoother results. If yours isn’t very powerful, just process for longer, scraping down the sides frequently.
7. Q: Can I freeze hummus?
   A: Yes, you can freeze hummus, though the texture might change slightly upon thawing (it can become a bit grainier). To freeze, place it in an airtight, freezer-safe container, leaving a little space at the top for expansion. Drizzle a thin layer of olive oil on top before sealing to help prevent it from drying out. Thaw in the refrigerator and stir well before serving. It’s best consumed within 1-2 months of freezing.
8. Q: Are bell peppers nutritious even when eaten raw?
   A: Yes, bell peppers are highly nutritious when eaten raw. In fact, some nutrients, like Vitamin C, are heat-sensitive, so consuming them raw ensures you get the maximum benefit. Raw bell peppers are an excellent source of Vitamin C, Vitamin A, Vitamin B6, folate, and fiber, all while being low in calories.

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