Caramelized Onion Hummus

Caramelized Onion Hummus

If you like hummus, you’re going to LOVE this one. I’d argue you will love this recipe even if you don’t like hummus. Something I try to avoid as often as possible is purchasing prepared foods at the grocery store. You take an option like hummus, that in it’s intended state is a healthy food, package it up with a bunch of less than stellar ingredients and preservatives, and you have an inflammatory, not-so-healthy option. Marketing tells us one thing, but ingredient lists don’t lie. Canola oil and soybean oil are common ingredients in store bought hummus, and I avoid them for good reason. They both are inflammatory and likely to be genetically modified.

Hummus is so simple to make at home, yet I rarely do! This recipe was inspired by a store bought hummus that I love, and while delicious, it is not remotely healthy. Adding caramelized onions seems a little complicated and labour intensive, but the truth is most of it is hands off time. I promise it is worth your time.

Simply start out by adding getting some thinly sliced white onions going in a little bit of olive oil in a saute pan over medium low heat. With caramelized onions, the process can be summed up as low and slow. Very slow. This ensure the sugars are released and begin to caramelize without burning. You’ll want to give this a full hour at least, with occasional stirring. Then it is as simple as adding your chickpeas, fresh lemon juice, tahini, olive oil, and garlic to a blender or food processor. If you like a smoother hummus like I do, feel free to add in the optional water to get that smooth consistency. Give it a taste and season the hummus to your liking with sea salt and freshly cracked pepper. Next, most of the caramelized onions get added in to the blender, reserving some to top the hummus with. The result is an incredibly creamy, slightly sweet, and very flavourful hummus. Such a perfect snack or appetizer served with a homemade sourdough baguette, my favourite Mary’s crackers, and lots of fresh cut veggies. Use whatever your vessel of choice is to get that hummus in!

Caramelized Onion Hummus

December 9, 2020
: Easy

Creamy caramelized onion hummus, made with real food ingredients. Avoid the added preservatives and make this easy hummus recipe at home.

By:

Ingredients
  • 2 large white onions
  • 2 tsp olive oil
  • 400 ml/14 oz can chickpeas, drained (or 1 1/2 cups cooked)
  • 2 tbsp fresh lemon juice (roughly 1/2 lemon)
  • 2 tbsp raw tahini
  • 1/4 cup olive oil
  • 1/4 cup water
  • 2 cloves garlic
  • salt + pepper to taste
  • 1/4-1/3 cup filtered water
Directions
  • Step 1 Thinly slice two white onions. Heat 2 teaspoons of olive oil over medium-low heat and stir in the onions.
  • Step 2 Cook onions for at least 1 hour, stirring occasionally, until all of the onions have caramelized.
  • Step 3 In a blender or food processor, add the chickpeas, lemon juice, tahini, olive oil and garlic. Blend until smooth.
  • Step 4 If you prefer a smoother hummus, add water and blend.
  • Step 5 Season hummus mixture with salt and pepper to taste.
  • Step 6 Add 3/4 of the caramelized onions and blend again.
  • Step 7 Transfer the hummus to a bowl and top with remaining caramelized onions.
  • Step 8 Serve with fresh sourdough baguette, crackers, and fresh chopped vegetables.

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