Curried Carrot Bean Dip
Elevate your snack game with this vibrant and flavorful Curried Carrot Bean Dip, a healthy twist on classic hummus-style spreads. Roasted carrots, seasoned with aromatic cumin and curry powder, create a sweet and smoky base that pairs beautifully with creamy white beans, nutty tahini, and a zing of fresh lemon juice. This protein-packed dip is not only smooth and velvety but also brimming with nutrients, making it a perfect option for guilt-free snacking or as an appetizer for your next gathering. Serve it with crisp veggies, pita chips, or crackers, or use it as a spread for sandwiches to add a pop of bold, spiced flavor. Ready in just 35 minutes, this vegan and gluten-free dish is as easy to prepare as it is delicious!
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 3 medium carrots
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon curry powder
- 1 15-ounce can white beans (cannellini or great northern), drained and rinsed
- 2 tablespoons lemon juice
- 1 large garlic clove
- 2 tablespoons tahini
- 0.5 teaspoon salt
- 2 tablespoons water
- 2 tablespoons fresh cilantro or parsley (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
Peel and trim the carrots, then cut them into uniform chunks about 1 inch in size.
Toss the carrot chunks with 1 tablespoon of olive oil, ground cumin, and curry powder. Spread evenly on the prepared baking sheet.
Roast the carrots in the preheated oven for 20-25 minutes, stirring once halfway through, until they are tender and slightly caramelized. Let the carrots cool slightly after roasting.
In a food processor or high-powered blender, combine the roasted carrots, white beans, lemon juice, garlic, tahini, salt, water, and the remaining 1 tablespoon of olive oil.
Blend until smooth and creamy, stopping to scrape down the sides as needed. If the mixture is too thick, add an additional tablespoon of water, one at a time, until the desired consistency is reached.
Taste and adjust the seasoning, adding more salt or lemon juice if desired.
Transfer the dip to a serving bowl, drizzle with a little olive oil, and garnish with fresh cilantro or parsley if using.
Serve with fresh vegetables, pita chips, crackers, or as a spread for sandwiches. Store leftovers in an airtight container in the refrigerator for up to 5 days.
Nutrition Facts
Calories |
93 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 8% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 259 mg | 11% | |
| Total Carbohydrate | 7.9 g | 3% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 1.3 g | ||
| Protein | 2.7 g | 5% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 315 mg | 24% | |
| Iron | 1340.3 mg | 7446% | |
| Potassium | 192 mg | 4% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
