Healthy Lunch Roasted Carrot Hummus Bowl

Name: Healthy Lunch Roasted Carrot Hummus Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 4 medium carrots, peeled and cut into sticks; 2 tablespoons olive oil; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; 1 can chickpeas, drained and rinsed; 2 tablespoons tahini; 2 tablespoons lemon juice; 1 garlic clove, minced; Salt to taste; Water as needed for desired consistency; 2 cups cooked quinoa; 1 cup cherry tomatoes, halved; 1 cucumber, diced; Fresh spinach or mixed greens; Pumpkin seeds for garnish

Highlighted under: Home Healthy Meals Collection

I love creating nourishing meals that are both delicious and vibrant, and this Roasted Carrot Hummus Bowl is a perfect example. Packed with flavor and nutrition, it features roasted carrots blended into a creamy hummus, served with fresh veggies and grains. It's an ideal choice for a midday pick-me-up or a hearty lunch. The combination of roasted sweetness with the earthiness of chickpeas truly makes this dish stand out, and I can’t wait for you to try it!

Created by

Ophelia Turner

Last updated on 2026-01-06T15:09:34.842Z

When I first made this Roasted Carrot Hummus Bowl, I was amazed by how simple ingredients could create such a delightful dish. The trick lies in the roasting of the carrots, which brings out their natural sweetness and adds depth to the hummus. I like to use a mix of spices, including cumin and paprika, to elevate the flavor even more.

Another tip I've picked up is to drizzle a little olive oil on the carrots before roasting them. This not only enhances the flavor but also helps them caramelize beautifully. I've paired this hummus with quinoa and fresh veggies, making it not only satisfying but also bursting with color and texture!

Why You'll Love This Recipe
Vibrant colors make it visually appealing
Nutritious and filling for sustained energy
Versatile ingredients that can be customized to taste

Ingredient Insights

The roasted carrots lend a natural sweetness and vibrant color to this dish, thanks to the caramelization that occurs during roasting. This process not only enhances their flavor but also provides essential vitamins like A and C. When selecting carrots, opt for firm, brightly colored options to ensure maximum flavor and texture. If you want to experiment, try using rainbow carrots for a pleasing aesthetic.

Chickpeas form the base of the hummus, providing a creamy texture and a source of plant-based protein. Their mild flavor allows the spices and tahini to shine. To achieve the smoothest hummus, it's best to blend the chickpeas with drained liquid for a silkier consistency. If you're short on time, canned chickpeas work perfectly; just ensure you rinse them well to remove excess sodium.

Assembly Tips

When assembling your bowl, consider the layering method. Start with the quinoa as the base, which is not only hearty but also fluffy. A good rule of thumb is to fluff the quinoa after cooking using a fork to separate the grains, ensuring it doesn't become too clumpy. This contrast in texture with the fresh veggies and creamy hummus elevates the dish.

Presentation plays a key role in enjoying your meal. Arrange the roasted carrots and fresh vegetables in an appealing way, using colors to your advantage. I like to use cherry tomatoes and diced cucumber for brightness. Adding pumpkin seeds not only enhances the visual appeal but also adds a delightful crunch and additional nutrients. Drizzle a bit of olive oil on top before serving for extra flavor.

Ingredients

Gather the following ingredients to prepare your Roasted Carrot Hummus Bowl:

For the Roasted Carrots

4 medium carrots, peeled and cut into sticks
2 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and pepper to taste

For the Hummus

1 can chickpeas, drained and rinsed
2 tablespoons tahini
2 tablespoons lemon juice
1 garlic clove, minced
Salt to taste
Water as needed for desired consistency

For the Bowl

2 cups cooked quinoa
1 cup cherry tomatoes, halved
1 cucumber, diced
Fresh spinach or mixed greens
Pumpkin seeds for garnish

Make sure to have all these ingredients ready before you start.

Instructions

Follow these simple steps to create your delicious Roasted Carrot Hummus Bowl:

Prepare and Roast Carrots

Preheat your oven to 400°F (200°C). In a bowl, toss the carrot sticks with olive oil, cumin, paprika, salt, and pepper. Spread them on a baking sheet in a single layer and roast for about 25 minutes, or until tender and caramelized.

Make the Hummus

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

Assemble the Bowl

In a serving bowl, layer the cooked quinoa, fresh vegetables, and the roasted carrots. Top with the hummus and sprinkle pumpkin seeds on top for a nice crunch.

Enjoy your healthy lunch with this vibrant and filling bowl!

Pro Tips

Feel free to add other vegetables or proteins to your bowl, like roasted bell peppers, grilled chicken, or avocado, to tailor it to your preferences.

Make-Ahead and Storage

This Roasted Carrot Hummus Bowl is perfect for meal prep. You can roast the carrots and make the hummus a day in advance. Store them in airtight containers in the refrigerator for up to four days. Just be sure to keep the quinoa and fresh veggies separate until you're ready to serve to maintain their freshness and texture.

If you find yourself with leftovers, they can be stored in the same container but should be consumed within two days. To reheat, simply warm the quinoa and carrots in a microwave or skillet on low heat until heated through, ensuring the carrots retain their tenderness.

Dietary Variations

For a gluten-free version of this bowl, quinoa is an excellent choice, but you could also substitute it with brown rice or millet. Alternatively, if you're looking to lower the carbohydrate content, use spiralized zucchini or cauliflower rice as a base for a refreshing twist.

To accommodate vegan or vegetarian diets, this recipe is already suitable as is. However, you can enhance the protein content by adding grilled chickpeas or using a high-protein grain like freekeh. If you’re exploring flavor variations, incorporating spices such as harissa or za'atar into the hummus could provide a unique twist on the traditional recipe.

Questions About Recipes

→ Can I make the hummus ahead of time?

Yes, the hummus can be made in advance and stored in the refrigerator for up to a week.

→ What can I substitute for tahini?

You can use sunflower seed butter or Greek yogurt as a substitute for tahini if needed.

→ Is this dish vegan-friendly?

Absolutely! This recipe is entirely plant-based and vegan.

→ Can I use different grains?

Yes! Feel free to substitute quinoa with brown rice, couscous, or any grain of your choice.