roasted garlic hummus with chips and vegetable sticks
ARTICLEPREGNANCY

Budget-Friendly Roasted Garlic Hummus Recipe

By Dana Angelo White, R.D.N.
December 14, 2023

Hummus is a satisfying snack filled with nutrients to promote a healthy pregnancy, including folate, fiber, magnesium, and iron. Eating iron-rich foods may help prevent iron deficiency, which is common in the later stages of pregnancy.

Preparing homemade hummus just takes a few minutes and is so much more affordable than the store-bought kind. To boost the flavor, roast a head of garlic until it’s sweet and caramelized and blend with chickpeas, lemon, and creamy tahini.

Ways to enjoy hummus:

  • With veggies and pita for dipping
  • To add plant-based protein to a cheese platter or snack board
  • As a sandwich spread
  • Whisked into salad dressing

Use it for healthy snacks at home, or bring it along to a party or gathering.

This recipe is: dairy free, vegan

Start to finish: 60 minutes

Serves 6 (¼ cup each)

Ingredients:

  • 1 head garlic*
  • 5 tablespoons olive oil, divided
  • 1 teaspoon kosher salt, divided
  • ½ teaspoon black pepper, or to taste
  • 15-ounce can chickpeas, rinsed and drained*
  • 2 tablespoons tahini
  • Juice of ½ lemon*
  • 1 teaspoon cumin or smoked paprika (optional)
  • ¼ cup water
  • Whole grain pita chips* and fresh veggies* for serving

To roast garlic: Preheat the oven to 350 F. Using a sharp knife, slice off about ¼-inch piece from the top of the garlic and place on top of a piece of aluminum foil. (You can leave it unpeeled.) Drizzle garlic cloves with about 2 teaspoons olive oil, and season with ½ teaspoon salt and pepper.

whole garlic head in foil

Wrap the foil around the entire head of garlic and place in the oven.

garlic enclosed inside the foil

Bake for 40 to 50 minutes or until tender and caramelized. Remove from the oven and set aside to cool. To remove the cloves, gently squeeze the bulb from the sides.

whole roasted garlic in open foil

To make hummus: In a food processor or blender, combine the roasted garlic, remaining olive oil, remaining salt, chickpeas, tahini, lemon juice, and spices (if using); pulse to combine.

ingredients in a blender

With the machine running, pour in ¼ cup water and blend until smooth, adding more water if needed to reach your desired consistency.

blended ingredients

Transfer to a bowl to serve. Optional: You may top the hummus with paprika and olive oil. Store in a sealed container in the refrigerator for up to 5 days.

garlic hummus with chips and veggie sticks

Note: Make the roasted garlic ahead of time and store in the refrigerator in a sealable plastic bag or container for up to 5 days.

Nutrition per serving (¼ cup hummus): 188 calories; 15 g fat; 0 mg cholesterol; 225 mg sodium; 12 g carbohydrate; 3 g fiber; 2 g sugar; 4 g protein.

Price per serving: About $0.75

*WIC-eligible ingredient

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