Easy Sweet Potato Hummus Recipe
Hummus is perhaps one of the healthiest dips you can eat. As a matter of fact, a study examined the chickpea-based mixture alongside other dips, such as bean dip, ranch dressing, and salsa, and concluded that hummus outranked them all in terms of nutrition (via Shape). One serving is loaded with 7.9 grams of protein and 6 grams of fiber. The ingredients in hummus also contain antioxidants, which will help your body fight inflammation. Olive oil, in particular, is thought to behave much like anti-inflammatory medicines (via Healthline).
As if hummus was not healthy enough, we gave this hummus recipe an extra boost of sweetness and nutrition by adding a sweet potato. Recipe developer Susan Olayinka of The Flexible Fridge notes, "I will say it is [just] so delicious with a touch of sweetness." Along with being nutritious and yummy, this recipe can be ready to eat in less than an hour. And the best thing about hummus is that you can eat it with just almost anything. From pita chips to cucumber slices, the options are endless.
So whether you want to pick on something really good right now or need to serve a great appetizer for a gathering you're planning, let's get started!
Gather the ingredients to prepare sweet potato hummus
This recipe has the usual ingredients for hummus, including chickpeas and tahini. Garlic, cumin, and lemon add a bit of flavor to the mixture. You will also need sea salt, extra-virgin olive oil, and water. What you might not expect to find in a traditional hummus recipe is a sweet potato, but that is what makes this recipe different and delicious. Sweet potatoes, like hummus, not only taste good, but they are good for you. Just like hummus, they contain antioxidants. They also contain soluble and insoluble fiber, which aid in improving your gut health. In addition, they have lots of vitamin A, which can give your immune system a boost (via Healthline).
Prep the sweet potato, and bake it
What of the best parts of this recipe that makes it a winner is the fact that it comes together so quickly. The first step is to make your potato ready for the oven, which means washing it thoroughly. Next, you will need to pierce the sides of it, which allows water inside the potato to escape while it is cooking. Without those holes, the potato could explode. While potatoes do not always burst open, it is always good to be on the safe side (via Southern Living). You will not need to worry about preheating the oven since you will be roasting the potato, so once it is clean and pierced, it is ready to go bake.
Now it's time to let the oven do some work. Turn it to roast at 350 F, and place the potato inside on a piece of foil. It will usually tale about 50 minutes for a medium-sized potato to cook. That being said, your potato could be ready before or after 50 minutes. Simply check it after it has been in the oven for about 45 minutes by sticking a fork or knife in the side. According to Real Simple, your potato is done when you feel a slight resistance. Don't wait until the fork sinks right in, because it might be overdone.
Blend the ingredients
When the potato is ready, cut it in half, and scoop the flesh into a blender. Peel the garlic, and add it to the blender. If you enjoy garlic, Olayinka says not worry about adding more cloves to mix for a stronger garlic flavor. Slice the lemon in half, and squeeze juice from each half into the blender. Add the remaining ingredients to the blender. Blend the mixture at a high speed for 20 seconds. Turn off the blender, scrape the sides, and blend again for another 20 seconds. Olayinka says that getting the consistency right with the hummus can be tricky, so if you find that your mixture is coming out a bit thick, add a little bit of water to make it creamy.
Serve, and enjoy
Your sweet potato hummus is now ready to be served and enjoyed. Spoon it into a bowl or serving plate, and add some of your favorite toppings. Olyainka suggests sesame seeds, nigella seeds, or fresh coriander, but you can add anything you like. Be creative and make it your own.
Of course, this recipe goes well with corn chips. Olayinka points out that it also pairs well with crackers. If you are looking for healthier options, you can always eat it with slices of bell pepper, carrot sticks, celery, or another vegetable. You can even spread it on a wrap or a slice of whole wheat bread. One thing is for certain: This recipe is sure to be a crowd-pleaser!
- 1 medium-size sweet potato
- 2 cloves garlic
- 1 lemon
- ¼ cup organic tahini
- 1 can chickpeas, drained and rinsed
- 3 tablespoons extra-virgin olive oil
- ½ teaspoon cumin
- ¼ teaspoon sea salt
- 4 tablespoons water
- sesame seeds
- nigella seeds
- fresh coriander
- Pierce the potato with a fork.
- Roast the sweet potato at 350 F for 50 minutes.
- Cut it in half, scoop the flesh, and add it to a blender.
- Peel the garlic, and add to the blender.
- Slice the lemon in half, and squeeze the juice into the blender.
- Add the tahini, chickpeas, extra-virgin olive oil, cumin, sea salt, and water to the blender.
- Blend on high speed for 20 seconds. Stop, scrape the sides, and blend again for a further 20 seconds.
- Serve, and enjoy!
| Calories per Serving | 724 |
| Total Fat | 42.5 g |
| Saturated Fat | 5.5 g |
| Trans Fat | 0.0 |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 71.3 g |
| Dietary Fiber | 19.3 g |
| Total Sugars | 12.2 g |
| Sodium | 832.0 mg |
| Protein | 21.7 g |
