Dips are a staple of holiday celebrations and social gatherings. They’re simple to make and even easier to share while playing games or watching the New Year’s Eve ball drop on television.
The caveat: Many dips can be laden with fat, salt and other unhealthy staples (not to mention they’re often served with unhealthy chips) that can sabotage your healthy eating goals. It’s also tricky to manage your portion sizes — so you could be overconsuming and not even realize it.
For a dip that satisfies without the guilt, look no further than this Heart Smart® carrot hummus recipe. With nutrient-rich carrots as the main ingredient, this hummus also boasts a variety of spices and seasonings and is sure to be a hit at your next get-together.
Heart Smart® Carrot Hummus
Yield: 12 (1/4 c.) servings
Prep time: 20 minutes
Cook time: 1.5 hours
Ingredients:
8 cups (about 2 1/2 pounds) carrots, peeled, chopped in 1- inch pieces
5 whole garlic cloves, peeled
1 tablespoon whole cumin seed
1 tablespoon ground cumin
1 tablespoon packed brown sugar
2 tablespoons olive oil, divided
1/2 teaspoon salt
1/4 teaspoon group black pepper
4 tablespoons reduced fat cream cheese
2 tablespoons fresh ginger root, grated
1 1/2 tablespoons fresh lemon juice
1 1/2 tablespoons tahini (sesame paste)
1/8 teaspoon cayenne pepper
2 to 3 tablespoons water
Directions:
Preheat oven to 350°F. In a large oven-safe casserole dish, place carrots, garlic cloves, cumin seed, ground cumin, brown sugar, 1 tablespoon olive oil, salt and pepper; toss to combine. Cover and roast in oven until soft, about 1-1/4 hours. Remove from oven and allow to cool slightly. Transfer roasted ingredients to a food processor or blender and add 1 tablespoon olive oil, cream cheese, ginger root, lemon juice, tahini and cayenne pepper. Puree all ingredients, slowly adding water until desired consistency is achieved. Serve with whole-grain crackers or baked pita chips.
NUTRITION INFORMATION PER SERVING: 88 Calories (41 percent from fat); 4g Fat; 1g Saturated fat; 2mg Cholesterol; 2g Protein; 153mg Sodium; 3g Fiber; 45mg Calcium
Heart Smart® is a registered trademark of the Edith and Benson Ford Heart & Vascular Institute at Henry Ford Hospital.
