Caramelised onion hummus

A tasty and low-fat hummus, perfect for dipping!

I’m making up for lost time with hummus, I had never even tried it until about 4 years ago- it just looked like something I wouldn’t like! I sampled some out of politeness at a friend’s house a few years ago, and realised what I had been missing! I have since discovered how easy it is to make, and not only that, but how easy it is to make a healthy version that still tastes amazing! I’ve never been a fan of carrot sticks, but add hummus, and they are a treat!

Some of my favourites so far have been my vegan sweet potato hummus, a roasted red pepper one, and a fresh chilli version. There are endless possibilities!

So I fancied a healthy snack this weekend with my glass of prosecco, and was peering around my kitchen for something to jazz up my hummus, when I spotted my big new bag of onions! I love the taste of fried onions, and I thought it would be the perfect addition to make a really flavourful hummus.

In order to use as little oil as possible, I used Frylight (low calorie cooking spray), but I fried my onions in a small frying pan with a lid covering them for about 20 minutes- that ensured that the moisture stayed in the pan, and they softened and caramelised nicely, without burning.

frying onions for caramelised onion hummus

Footnote: For me it’s all about presentation as well as flavour, so to make my hummus look pretty I added some extra fried shallots to the top, and sprinkled over a little za’atar (or paprika)- it just makes it look extra inviting!

My Recipe

Serves: 4
Syns: Syn free
Healthy Extra: none

Ingredients

  • 1 tin chickpeas, drained and rinsed.
  • 2 cloves garlic, peeled
  • juice of 1/2 lemon
  • 4 tbsp fat free yoghurt
  • 1/2 tsp salt (may need a little more, see note below)
  • 1 brown onion, peeled and sliced

Method

  1. Gently fry the sliced onion, in a pan with a lid covering it for about 20 minutes, stirring occasionally. The onions should be soft and golden brown.
  2. Allow the onion to cool slightly, then add all of the ingredients into a food processor and blend until smooth.
  3. Try the hummus, if it tastes a little bland, try adding a little more salt.

Additional Info

The salt level in hummus makes a real difference- just the right amount can take it from bland to zingy. If you try it and it's a little bland add a bit more salt and try again! I don't always add tahini to hummus as it can still be delicious without it. If you fancy tahini, add a tablespoon into the ingredients here- both ways are delicious! I like to serve with carrot sticks, pepper sticks, and homemade wholemeal pitta bread.

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