Name: Caramelised Onion Hummus
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 240 g chickpeas; 150 g onion; 2 tbsp honey; 3-4 tbsp avocado or oilive oil; 3 tbsp tahini; 1 tsp onion powder; 2-3 tsp lemon juice; 1/8 tsp salt

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Caramelised onion hummus is a delicious twist on the classic hummus recipe, adding a rich, sweet flavour to this beloved Middle Eastern dip. Hummus, which originated in the Levant region, has been enjoyed for centuries and has evolved through generations to suit various tastes and preferences. Traditionally made from chickpeas, tahini, lemon juice, and olive oil, this version incorporates caramelised onions for a touch of gourmet flair. The result is a flavourful and satisfying dip perfect for veggie sticks, pitta bread, or wraps.

Is hummus healthy?

Caramelised onion hummus not only tastes fantastic but is also brimming with health benefits. Chickpeas are an excellent source of plant-based protein and fibre, supporting heart health and digestion. Tahini, made from ground sesame seeds, contributes healthy fats, calcium, and antioxidants. The addition of onions and honey offers immune-boosting compounds, while extra-virgin olive oil brings anti-inflammatory properties. This recipe stays true to its low-calorie roots by using all-natural, UPF-free ingredients that pack both nutrition and flavour.

Do you have a diet restriction?

This caramelised onion hummus is:

Vegetarian
Dairy Free
Gluten Free
Nut Free
Low GI
Paleo Friendly
Ultra Processed Food Free

Step 1: Prepare the caramelised onions

Finely dice the onion to ensure even caramelisation. Set a non-stick pan over low heat and add a small amount of oil, such as avocado oil, which is preferred for a high smoke point. Using a bit of oil prevents the honey from sticking to the pan later and ensures even cooking. Allow the oil to heat gently for about 30 seconds before adding the diced onion. Avocado oil is ideal as it can handle low to moderate heat without breaking down, preserving the flavour and nutritional benefits.

Add the onions to the pan and stir to coat them with the oil. Cook over low heat for about 5 minutes, stirring occasionally to prevent burning. Cooking the onions slowly allows them to release their natural sugars, which is essential for developing a deep, sweet flavour. Once the onions are soft and translucent, stir in 2 tablespoons of honey. Continue to cook on low heat for another 5 minutes, stirring frequently to prevent the sugars from burning. The onions should become golden-brown, slightly crisp, and sticky by the end of this step. Remove from heat and let cool for at least 10 minutes. Cooling is important to prevent the onions from altering the hummus texture when added.

Step 2: Blend the hummus

While the onions are cooling, drain and rinse the chickpeas to remove any excess salt from the canning liquid. For an extra-smooth hummus, you can peel the chickpeas by gently squeezing them between your fingers. This step is optional but enhances the creaminess of the final product. This can be fiddly and time consuming but its my biggest tip for a smooth hummus and I strongly recommend doing it.

In a blender or food processor, add the rinsed chickpeas, 3 tablespoons of tahini, 2-3 teaspoons of lemon juice (to taste), 1/8 teaspoon of salt, 1 teaspoon of onion powder and 3-4 tablespoons of oil. The onion powder helps to deepen the savoury flavour in the hummus. Blend for 1-2 minutes, pausing to scrape down the sides if necessary.

If the mixture seems too thick, add a tablespoon of water or aquafaba to achieve your desired consistency. However, don’t worry if the hummus appears thicker than normal at this stage; the caramelised onions will add extra moisture and balance out the texture. Just ensure that the chickpeas are thoroughly blended to create a smooth base before adding the onions.

Step 3: Add the caramelised onions

Once the onions have cooled, add them to the blender, reserving a small portion for garnishing if desired. Pulse the mixture a few times to incorporate the onions. Blend thoroughly if you prefer a smooth consistency or pulse a few times for a chunkier texture with bits of onion for added flavour bursts. Taste your hummus and adjust seasoning if needed. Add more lemon juice for a tangier flavour or a pinch more salt to elevate the taste. You can also add more onion powder if you want a really strong onion flavour.

Step 4: Serve

Transfer the hummus to a serving bowl. Create a small well in the centre and drizzle with extra-virgin olive oil for added richness. Top with the reserved caramelised onions for a beautiful garnish. Caramelised onion hummus pairs perfectly with veggie sticks such as cucumber, carrot, and bell pepper. It’s also delicious spread on wraps or served with pitta bread and crackers. For an impressive mezze platter, serve it alongside olives, roasted vegetables, and other dips.

FAQ

1. Can I make this hummus in advance?
Yes, caramelised onion hummus can be made a day or two ahead. Store it in an airtight container in the fridge for up to 4 days.

2. Can I freeze this hummus?
Yes, hummus can be frozen for up to 3 months. Thaw it overnight in the fridge and stir well before serving to restore its creamy texture.

3. What can I serve with this hummus?
It pairs wonderfully with veggie sticks, pitta bread, crackers, or as a spread in wraps and sandwiches.

4. Can I use canned caramelised onions?
For the best flavour, it’s recommended to caramelise fresh onions as the honey adds a unique depth that may not be present in store-bought varieties.

5. Is this hummus vegan-friendly?
This version uses honey, which some vegans avoid. You can swap it for maple syrup or date syrup to make it vegan.

6. Can I use other beans instead of chickpeas?
Yes, white beans like cannellini or butter beans work well, creating a creamier consistency.

7. What’s the best way to store leftovers?
Keep the hummus in an airtight container in the fridge. Ensure it’s covered tightly to avoid it drying out or absorbing fridge odours.

Variations

Spicy Caramelised Onion Hummus: Add a pinch of chilli flakes or a teaspoon of harissa paste to the base mixture for a touch of heat that complements the sweetness of the caramelised onions.

Garlic Caramelised Onion Hummus: Roast a few cloves of garlic and blend them into the hummus for an extra layer of savoury flavour that pairs beautifully with the onions.

Herbed Caramelised Onion Hummus: Mix in finely chopped fresh herbs like thyme, rosemary, or chives for a fragrant twist. These herbs enhance the caramelised notes and give a fresh, earthy taste.

Caramelised Onion and Balsamic Hummus: Drizzle a small amount of high-quality balsamic vinegar or a balsamic reduction over the top before serving. This adds a tangy sweetness that complements the onions perfectly.

Nutty Caramelised Onion Hummus: Stir in toasted pine nuts or sprinkle them on top for added texture and a nutty richness that balances out the smooth hummus.

Want an oil free hummus?

Oil-Free Hummus Recipe With Lemon And Garlic

Hummus is a middle eastern side dish or dip made from chickpeas. This oil free hummus recipe is a healthy recipe for weight loss.

View Recipe

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