Chickpea and Broccoli Hummus, a variant of the classic Middle Eastern dip, quick to prepare and delicious, perfect for spreading on toasted bread crostini as an appetizer or for a snack. Rich in plant-based proteins and fiber, you can prepare this delight in many ways, adding different vegetables each time. The basic recipe, in fact, includes the use of chickpeas, to which I added for this version broccoli cooked in a pan with garlic and oil. You can still use other seasonal vegetables: pumpkin, cauliflower, spinach, or whatever you prefer. Lately, I am getting more and more passionate about these creams made with legumes and vegetables, an alternative and tasty way perfect also for those kids who may not particularly love vegetables. To speed up the preparation, I used pre-cooked chickpeas in a jar, without preservatives. The ideal pairing is toasted pita bread, served in small pieces. A choice that further enhances the flavor of this broccoli and chickpea cream. And now let’s head to the kitchen together because the chickpea and broccoli hummus will be ready in a click!
If you are interested in other vegetarian recipes, also read:
- Difficulty: Very Easy
- Cost: Very Economical
- Preparation time: 15 Minutes
- Portions: 6 People
- Cooking methods: Stove
- Cuisine: Middle Eastern
- Seasonality: Autumn, Winter
- Energy 84.59 (Kcal)
- Carbohydrates 5.66 (g) of which sugars 0.75 (g)
- Proteins 3.03 (g)
- Fat 5.94 (g) of which saturated 0.77 (g)of which unsaturated 1.23 (g)
- Fibers 2.68 (g)
- Sodium 595.54 (mg)
Indicative values for a portion of 59 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 7 oz frozen broccoli
- garlic powder (as needed)
- 1.5 tbsp extra virgin olive oil
- salt (as needed)
- paprika (as needed)
- 5 oz canned chickpeas
- 1 tsp lemon juice
- 1 tbsp tahini
- extra virgin olive oil (as needed)
- pumpkin seeds (as needed)
- paprika (as needed)
Tools
- Pan
- Blender
- Bowl
Steps
For this recipe, you can use frozen broccoli that are already cleaned and ready to use, or fresh ones. In the latter case, you will need to clean them, remove the outer leaves and divide them into florets. Even the stem should be used and not discarded. It will be enough to clean it with a vegetable peeler. Heat a non-stick pan with the oil. Add the broccoli, garlic powder, and paprika. I used garlic powder because it is easier to remove later, but you can also use fresh garlic and sauté it in the pan before adding the vegetables. Then, once cooked, you can remove it. Season with salt and cook with the lid on for 10 minutes, stirring occasionally. If necessary, add a little water.
Let the broccoli cool slightly and transfer them to the blender cup. Also add the tahini, lemon juice, and chickpeas drained from their preserving liquid. Blend for a few minutes until you obtain a smooth and homogeneous cream. If necessary, add a little water to achieve the desired consistency.
Subsequently transfer the cream into a bowl and sprinkle a little oil, paprika, and pumpkin seeds on the surface.
Storage and Tips for Chickpea and Broccoli Hummus
The chickpea and broccoli hummus can be prepared in advance and stored in the refrigerator for 1 or 2 days, in a container with a lid.
FAQ Questions and Answers for Chickpea and Broccoli Hummus
Can I omit the tahini?
Yes, you can prepare this recipe without using tahini.
