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Harissa Spiced Carrot and Pepper Hummus

This is a fantastic snack, starter or accompaniment to any meal. You can dip anything into this roast vegetable harissa hummus, pour it on a salad, spread it on a sandwich or eat it with your breakfast eggs.

Chickpeas are a plant-based protein that are high in fibre and pack a protein punch.  They provide all the essential and non-essential amino acids, which are the building blocks needed to make proteins in our body. The soluble and insoluble fibre in chickpeas is important in promoting gut health, as well as improving cholesterol levels and blood sugar control.

In a 100g serving of chickpeas you will find, 19g protein, 17g fibre (65% of your recommended daily allowance), 100mg calcium (10 % RDA), 6.12mg iron (76% RDA males, 34% RDA females).

The root vegetables, carrots, are a particularly good source of beta-carotene, fibre, vitamin K, potassium and antioxidants.

The red bell peppers are a rich source of vitamin C and antioxidant promoting agents.


(makes dip bowl)

2 teaspoons tahina paste
1 tin chickpeas (400g)
½ clove garlic
2 tablespoons lemon juice
3½ tablespoons olive oil plus 1 teaspoon for roast vegetables
2 tablespoons juice from chickpea tin
1 packet baby carrots (200g)
1 red bell pepper
½ teaspoon honey
1 teaspoon fine salt
2 teaspoons harissa spice


1 Heat the oven to 180o
2 Cut the carrots and peppers into even chunks and place on a baking tray. Drizzle with 1 teaspoon of olive oil, 1 teaspoon of harissa spice and ¼ teaspoon of honey. Rub the mixture into the carrots and pepper.
3 Roast the carrots and pepper in the oven for 25 minutes, until they soften slightly.
4 Strain the chickpeas from the tin but reserve 2 tablespoons of the liquid.
5 Remove the carrots and pepper from the oven and place it into a food processor, blending it until it forms a smoother consistency.
6 Add the tahini, chickpeas, garlic, salt, remainder of the harissa spice and lemon juice to the food processor.
7 Turn on the food processor and slowly pour in the olive oil while the food processor runs.
8 Add more salt and lemon juice to taste if needed.
9 Once fully blended together and smooth, place the hummus into a serving bowl.
10 Add some chopped parsley for garnish.
11 Serve with wholegrain nachos and vegetable crudités.

 Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

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