Healthy Lunch Roasted Carrot Hummus Bowl

Name: Healthy Lunch Roasted Carrot Hummus Bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 2 servings
Ingredients: 2 large carrots, peeled and chopped; 1 tablespoon olive oil; 1/2 teaspoon cumin; 1/2 teaspoon paprika; Salt and pepper to taste; 1 cup canned chickpeas, drained and rinsed; 2 tablespoons tahini; 1 tablespoon lemon juice; 1 clove garlic, minced; Salt to taste; Water as needed; Fresh cucumber, diced; Radishes, sliced; Sunflower seeds; Fresh parsley, chopped

Highlighted under: Wholesome Planning

I love creating nutrient-packed meals that are both delicious and satisfying, and this roasted carrot hummus bowl does just that. The sweetness of the roasted carrots complements the creamy hummus perfectly, while a variety of fresh toppings adds color and crunch. I often prepare this for lunch on busy weekdays, and it always keeps me energized until dinner. Plus, it’s easy to customize with your favorite vegetables or proteins, making it a versatile option for any meal prep routine.

Created by

Portia Langford

Last updated on 2026-01-06T12:29:34.644Z

Making this roasted carrot hummus bowl was a delightful experience! I roasted the carrots until they were tender and caramelized, which intensified their natural sweetness and added a depth of flavor to the hummus. I also experimented with spices, using cumin and paprika to enhance the dish's aroma and taste, and it paid off beautifully.

I enjoyed pairing the hummus with fresh veggies like cucumber and radishes for crunch, along with a sprinkle of sunflower seeds for added nutrition. It was incredibly satisfying, and it felt great to indulge in something that was both wholesome and tasty!

Why You Will Love This Recipe
Nutritious and satisfying meal packed with vitamins
Delicious blend of sweet roasted carrots and creamy hummus
Easy to customize with your favorite toppings
Perfect for meal prep or a quick lunch

The Magic of Roasted Carrots

Roasting carrots brings out their natural sweetness and creates a caramelized flavor that enhances the overall profile of this bowl. By tossing them with spices like cumin and paprika, you create a deliciously aromatic base that complements the creamy texture of the hummus. When roasting, keep an eye on the carrots; you'll want them to be tender, yet slightly crispy on the edges. This balance adds contrast to the smoothness of the hummus.

If you’re short on time, you can microwave the carrots for a few minutes after chopping to reduce their roasting time. Just be sure to adjust the roasting duration accordingly, keeping the carrots in for about 20 minutes instead of 30, checking for tenderness. The result is still a beautifully vibrant and flavorful component of your bowl that pairs perfectly with fresh ingredients.

Hummus Consistency Is Key

The texture of the hummus is crucial for the overall enjoyment of the dish. For a smooth and creamy hummus, blend the mixture for a few minutes and don't hesitate to add water incrementally until you reach the desired consistency. If you prefer a thicker dip, hold back on the water. The quality of tahini can also impact the flavor; a fresh tahini will elevate your hummus with depth, so look for those with a short ingredient list.

Feel free to experiment with additional flavors in your hummus. For example, adding roasted red peppers or a spoonful of olive tapenade can give your hummus a unique twist, infusing extra layers of flavor. This versatility allows you to personalize your bowl each time you make it!

Customizing Your Bowl

One of the best aspects of this roasted carrot hummus bowl is its adaptability. You can easily swap out toppings based on what you have on hand or what’s in season. For example, add sliced avocado for creaminess or roasted chickpeas for extra crunch and protein. This not only keeps the meal exciting but also makes use of any leftover veggies in your fridge, minimizing waste.

For meal prep, consider preparing larger batches of both the hummus and roasted carrots. They store well in airtight containers in the fridge for up to four days. When you're ready to eat, simply reheat the carrots and combine them with the fresh toppings for a nutritious lunch that takes minimal effort.

Ingredients

For the Roasted Carrots

2 large carrots, peeled and chopped
1 tablespoon olive oil
1/2 teaspoon cumin
1/2 teaspoon paprika
Salt and pepper to taste

For the Hummus

1 cup canned chickpeas, drained and rinsed
2 tablespoons tahini
1 tablespoon lemon juice
1 clove garlic, minced
Salt to taste
Water as needed

For Toppings

Fresh cucumber, diced
Radishes, sliced
Sunflower seeds
Fresh parsley, chopped

Instructions

Steps

Roast the Carrots

Preheat the oven to 400°F (200°C). In a bowl, toss the chopped carrots with olive oil, cumin, paprika, salt, and pepper. Spread them evenly on a baking sheet and roast for 30 minutes, or until the carrots are tender and slightly caramelized.

Prepare the Hummus

In a food processor, combine chickpeas, tahini, lemon juice, minced garlic, and salt. Blend until smooth, adding water as needed to reach your desired consistency.

Assemble the Bowl

In a serving bowl, spread a generous layer of hummus. Top with the roasted carrots, diced cucumber, sliced radishes, and sunflower seeds. Garnish with fresh parsley for an extra pop of flavor.

Enjoy!

Pro Tips

Feel free to experiment with additional toppings like avocado or feta cheese for extra flavor. Also, you can add a splash of olive oil over the hummus for added richness.

Serving Suggestions

This healthy lunch bowl can be served as is or accompanied by pita chips for added crunch. You might also enjoy it over a bed of quinoa or brown rice, making it heartier and providing more complex carbohydrates. Consider pairing it with a light, tangy salad featuring lemon vinaigrette to brighten up the meal or serve it alongside a comforting soup on colder days.

Additionally, I love to drizzle a touch of balsamic reduction over the bowl for a tangy contrast that elevates the flavors. This simple addition creates a gourmet feel without adding extra effort.

Storage Tips

To maintain the freshness of your ingredients, store the hummus and toppings separately from the roasted carrots. The carrots can be kept in the refrigerator for up to a week, while the hummus can last up to five days. Always use a clean utensil to scoop from your storage containers to avoid contamination.

If you’ve made too much hummus or roasted carrots, consider freezing portions for future meals. Hummus freezes well and can be thawed overnight in the fridge before use. For the carrots, simply reheat them in the oven for a few minutes at 350°F (175°C) to restore their texture before serving.

Ingredient Substitutions

Should you need to make substitutions, fresh or frozen peas can be used in place of chickpeas for a lighter flavor, and they blend beautifully into hummus. For a nut-free version, you can replace tahini with sunflower seed butter, providing a similar creamy texture without the nuts.

When it comes to spices for roasting the carrots, feel free to experiment with other aromatic spices such as garlic powder or curry powder. These can transform the flavor profile and introduce new tastes to your bowl, offering wonderful variety with minimal effort.

Questions About Recipes

→ Can I make this hummus in advance?

Yes, you can prepare the hummus a day in advance. Just store it in an airtight container in the fridge.

→ What can I use to replace tahini?

If you don't have tahini, you can use Greek yogurt or even sunflower seed butter as a substitute.

→ How long does the roasted carrot last?

Roasted carrots can last in the fridge for about 3 to 5 days when stored in an airtight container.

→ Can I freeze the hummus?

Yes, hummus freezes well. Just make sure to store it in a freezer-safe container, and it can last for about 2-3 months.