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Easy Roasted Red Pepper Hummus

Welcome to our Recipes With No Food Rules Series, where we celebrate the joy of intuitive eating and wholesome meals that nourish both the body and soul without the food rules. 

 

Snacks aren’t a sign that you “did something wrong” at your meals they’re actually a completely normal part of eating for most people. Your body’s energy needs shift throughout the day, and snacks help bridge the gaps so you can stay focused, nourished, and satisfied.

 

You might need a snack when:

  • Your meals are several hours apart (3-4hours)
  • You’re more active 
  • Appetite fluctuates due to hormones
  • You feel low-energy, irritable, or unfocused
  • You feel physically hungry

 

Why Hummus Makes an Excellent Snack

Hummus is creamy, savory, satisfying, and incredibly versatile. It pairs well with whatever snack foods you enjoy such as crackers, veggies, pita, tortilla chips, toasted bread, or even spread on a sandwich.

From a nutrition standpoint hummus also offers:

  • Plant-based protein from chickpeas, which helps keep you fuller for longer

  • Fiber, supporting digestion, blood sugar steadiness, and overall gut health

  • Heart-supportive fats from tahini and olive oil

  • Micronutrients like iron, folate, manganese, and calcium (from tahini)

  • Satisfying creaminess, which makes the eating experience more enjoyable 

Hummus is also customizable, making it a great way to meet your preferences and sensory needs. Prefer it extra lemony? Add more. Want it milder? Use less garlic. Enjoy bold flavors? Add more roasted red pepper. You get to adjust it so it tastes good to you.

 

👉 Book a virtual session with FoodEase Co. Dietitians and learn how to create more satisfying, stress-free moments with food.

Instructions

Yield 1.5 cups

  1. Whip the tahini:
    In a food processor, combine tahini and lemon juice. Process for 1 minute, scrape the bowl, then process for another 30 seconds until smooth and creamy.
  2. Add seasonings:
    Add oil, garlic, cumin, cayenne (if using), and ½ teaspoon salt. Process for 30 seconds, scrape, then blend for another 30 seconds.
  3. Blend the chickpeas:
    Add half the chickpeas and process for 1 minute. Scrape the bowl and add the rest. Blend 1–2 minutes until thick and mostly smooth.
  4. Add roasted peppers:
    Add the roughly chopped roasted red peppers (except the reserved pieces) and blend until smooth.
  5. Adjust consistency:
    With the processor running, slowly add 2–3 tablespoons water until you reach your desired texture. Taste and season as needed.
  6. Garnish:
    Finely chop the reserved peppers. Spoon the hummus into a bowl and add the chopped peppers to the center.

*Refrigerate in an airtight container for up to 1 week. Freeze (with a thin layer of olive oil on top) for up to 1 month.

*Recipe adapted from inspiredtaste.net

Ingredients

  • ¾ cup chopped jarred roasted red peppers (reserve 1–2 pieces for garnish)

  • 1 (15-ounce) can chickpeas, drained

  • ¼ cup lemon juice

  • ¼ cup tahini

  • 1 small garlic clove, minced

  • 2 tablespoons oil of choice

  • ½ teaspoon ground cumin

  • Pinch of cayenne pepper (optional)

  • 2–3 tablespoons cold water or aquafaba

  • Salt to taste

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