Help Yourself to Healthier Hummus
(Family Features) Whether you’re hosting a houseful of guests or simply keeping your family’s hunger at bay before dinner, appetizers can be a home chef’s best friend. Simple options like dips allow for personalization while keeping cook time to a minimum.
The next time you’re looking for a quick fix, consider this Caramelized Sweet Onion Hummus recipe that’s ideal for pairing with pita bread, veggies or crackers. With the layered flavor, color and texture of onions serving as a key ingredient, it’s a nutritious substitute for less health-conscious appetizers and snacks.
In fact, onions can be called nature’s ninja because of their many “skills.” Onions add abundant flavor to a wide variety of foods with just 45 calories per serving as a source of dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients such as folate, calcium and iron. They are also rich in heart-healthy nutrients and have been shown to help prevent some cancers.
Find more recipe ideas at onions-usa.org.
Watch video to see how to make this recipe!
Caramelized Sweet Onion Hummus
Recipe courtesy of the National Onion Association
- 1 whole garlic head
- 4 tablespoons, plus 1 teaspoon, extra-virgin olive oil, divided
- 1 large sweet onion, thinly sliced
- 1 can (15 ounces) chickpeas
- 1 tablespoon lemon juice (about 1/2 lemon)
- 1/2 cup tahini (toasted ground sesame seeds)
- 1 teaspoon salt
- Heat oven to 350° F.
- Cut top of garlic head off and place cut-side down on pan; drizzle with 1 teaspoon olive oil. Bake 20-30 minutes, or until garlic is soft. Once cool, squeeze garlic from each clove.
- In large skillet over medium-high heat, cook onion in 1 tablespoon olive oil. Stir onion frequently until slices begin to brown. Reduce heat to low and continue cooking until onions are soft and reach medium brown color.
- Rinse and drain chickpeas; reserve 3 tablespoons liquid.
- In food processor, blend chickpeas, reserved liquid, lemon juice, tahini, garlic, salt, remaining olive oil and onions until combined and smooth. Serve with pita bread, veggies or crackers.
National Onion Association