SPICED SWEET POTATO HUMMUS (BOTTOM), GREEN-WITH-ENVY GUACAMOLE (LEFT), and CREAMY ROASTED RED PEPPER DIP (TOP)
MAKES 8 SERVINGS (4 CUPS)
This is your hummus canvas. From here, you can tweak with more or different spices, garlic, olives, or whatever you like! One addition that is particularly tasty here is sumac. It’s often used in authentic hummus recipes and adds a distinct lemony essence.
2 cans (15 ounces each) chickpeas, rinsed and drained
1 medium-large clove garlic
¼ cup freshly squeezed lemon juice
Rounded ½ teaspoon sea salt
1½–2 tablespoons tahini (see Note)
1 teaspoon ground sumac
½ teaspoon ground cumin
Several cubes of ice or a few tablespoons of cold water
In a food processor, combine the chickpeas, garlic, lemon juice, salt, tahini, sumac, and cumin. Puree, adding the ice or water as necessary to reach the desired consistency. Use just enough to get the hummus smooth while still maintaining a thick texture. Taste, and season with additional salt or spices, if desired.
NOTE • The taste and quality of tahini differs significantly by brand. Many common store-bought brands are okay, but others can be bitter and tacky. If you are able to source tahini from a specialty shop or online, try to do so. Look for an authentic tahini. Some brands to try include Al Wadi and Baron’s. Some raw organic brands are also quite good, but they can be more expensive.
NUTRITIONAL FACTS
Per serving: 115 calories, 5 g protein, 17 g carbohydrates, 3 g sugar, 3 g total fat, 25% calories from fat, 5 g fiber,367 mg sodium
SPICED SWEET POTATO HUMMUS (BOTTOM), GREEN-WITH-ENVY GUACAMOLE (LEFT), and CREAMY ROASTED RED PEPPER DIP (TOP)
MAKES 4 SERVINGS
Cooked sweet potato lends creaminess and sweetness to a punchy hummus seasoned with lime juice and earthy spices.
1 can (15 ounces) kidney beans, rinsed (about 1¾ cups)
1 can (15 ounces) chickpeas, rinsed (about 1¾ cups)
1 cup cooked and peeled orange sweet potato (see Sweet Potato Note)
2 tablespoons tahini
1 teaspoon sea salt
¼ teaspoon cinnamon
1 medium or large clove garlic, sliced or quartered
4–4½ tablespoons freshly squeezed lime juice
½–1 teaspoon chili powder (adjust to taste; see Spice Note)
1–3 tablespoons water
Fresh cilantro or parsley (optional)
In a food procesor, combine the kidney beans, chickpeas, sweet potato, tahini, salt, cinnamon, garlic, lime juice, ½ teaspoon of the chili powder, and 1 tablespoon of the water. Puree until smooth, gradually adding the remaining 2 tablespoons of water if needed to thin the hummus and scraping down the sides of the bowl as needed. Add the fresh cilantro or parsley (if using), and puree briefly to incorporate. Season with additional salt and the remaining ½ teaspoon chili powder, if desired.
SWEET POTATO NOTE • Bake more sweet potatoes than you need at a time and keep the extras refrigerated for 4 to 5 days to use in other dishes, such as salads, soups, pasta sauces, and more. Give sweet potatoes a quick wash and then bake them, whole and unpeeled, at 450°f for 40 to 60 minutes on a baking sheet lined with parchment paper. Baking time will vary based on the size of the spuds.
SPICE NOTE • Use a good quality chili powder that isn’t too hot. If you aren’t sure of the heat intensity, start with a lesser amount, taste, and add more if desired. You can also substitute a chipotle powder or chipotle hot sauce, to taste.
NUTRITIONAL FACTS
Per serving: 275 calories, 13 g protein, 43 g carbohydrates, 9 g sugar, 7 g total fat, 21% calories from fat, 11 g fiber, 914 mg sodium
MAKES 4 SERVINGS
No store-bought salsa comes close to the flavor of fresh! It’s easy to make, and it’s not just for chip-dipping. Try it over cooked grains or mixed into beans or with baked tortilla chips, toasted baguette, or even an entrée.
2 cups chopped tomatoes
¼ cup minced onion or ⅓ cup chopped green onion
¼ cup minced red, yellow, or orange bell pepper
1 small jalapeño pepper, seeded and minced, wear plastic gloves when handling
1 large clove garlic, minced or grated
1 tablespoon lime juice
½ teaspoon sea salt
½ teaspoon cumin (optional)
⅛ teaspoon allspice
Freshly ground black pepper to taste
¼ cup minced cilantro (optional)
In a large bowl, combine the tomatoes, onion, bell pepper, jalapeño pepper, garlic, lime juice, salt, cumin (if using), allspice, black pepper, and cilantro (if using). Stir to combine. Taste, and add extra salt or spices as desired. Serve or refrigerate in an airtight container until ready to use (within 2 to 3 days).
NUTRITIONAL FACTS
Per serving: 27 calories, 1 g protein, 6 g carbohydrates, 3 g sugar, 0.3 g total fat, 8% calories from fat, 2 g fiber, 301 mg sodium
MAKES 4 SERVINGS
Here’s a dip to eat when your sweet tooth is calling. This treat is so nutritious you can have it any time of day! Serve with strawberries, apple or pear slices, or as a spread on small toasts.
1 cup (packed) pitted dates (see Note)
⅓ cup fresh orange juice
1 can (15 ounces) white beans, drained and rinsed
2 tablespoons almond or cashew butter (or 1½ tablespoons softened coconut butter, for nut-free)
1 teaspoon orange zest
¼ teaspoon vanilla powder or 1 teaspoon pure vanilla extract
¼ teaspoon sea salt
¼ cup cocoa powder
1–2 tablespoons coconut nectar or pure maple syrup (optional)
2 tablespoons mini chocolate chips (optional)
In a food processor, combine the dates, orange juice, white beans, nut butter, orange zest, vanilla powder or extract, and salt. Puree until smooth. Add the cocoa powder and puree again. Taste, and add the nectar or syrup to sweeten, if desired. Pulse in or garnish with the chocolate chips (if using). Serve or transfer to an airtight container and refrigerate for up to 6 days.
NOTE • If your dates are dry or hard, cover them with boiled water and let them soak for about 15 minutes. Drain off all the water, pat dry, and use as directed.
NUTRITIONAL FACTS
Per serving: 275 calories, 11 g protein, 53 g carbohydrates, 26 g sugar, 6 g total fat, 17% calories from fat, 10 g fiber, 279 mg sodium
MAKES 4 SERVINGS
This dip is lighter than many dairy-free, plant-based dips with a base of sweet potatoes—but it still has an irresistible “cheesy” quality. Serve with crusty breads or toasts, and try it in Righteous Lasagna, too!
1½ cups precooked yellow or orange sweet potatoes, skins removed (see Sweet Potato Note)
⅓ cup presoaked cashews or 2 tablespoons tahini
1 tablespoon apple cider vinegar
½ tablespoon miso
1 medium-large clove garlic
½ teaspoon sea salt
¼ teaspoon dried rosemary or 1 teaspoon fresh
¼–½ cup water (see Water Note)
Preheat the oven to 375°F. In a blender, combine the potatoes, cashews or tahini, vinegar, miso, garlic, salt, rosemary, and water. Puree until very smooth. Transfer to a small baking dish. Bake for 25 to 30 minutes, until golden in spots.
SWEET POTATO NOTE • It’s great to bake sweet potatoes whole. Line a baking sheet with parchment paper. Give the spuds a quick wash, then put them on the baking sheet and bake at 450°f for 40 to 60 minutes, until tender. (Baking time will depend on the size of the sweet potatoes.)
WATER NOTE • If using orange sweet potatoes, they need a little less water to puree. Try using ¼ to ⅓ cup.
NUTRITIONAL FACTS
Per serving: 125 calories, 4 g protein, 18 g carbohydrates, 5 g sugar, 5 g total fat, 33% calories from fat, 3 g fiber, 399 mg sodium
MAKES 4 SERVINGS
Boost traditional guacamole with the green goodness of baby spinach and green chickpeas.
1½ cups packed roughly chopped or sliced ripe avocado
1 cup packed baby spinach
½ cup green chickpeas (frozen), edamame (frozen), or white beans (see Note)
¾ teaspoon sea salt
3 tablespoons lime or lemon juice
¼–⅓ cup water
½ teaspoon coconut nectar or pure maple syrup (optional)
In a food processor or high-speed blender, combine the avocado, spinach, chickpeas, salt, lime or lemon juice, and ¼ cup of the water. Puree until smooth. Add the remaining water if needed to thin or smoothly puree. Taste, and add the nectar or syrup to balance the flavor, if desired.
NOTE • The green chickpeas or edamame can be used frozen if you’re using a high-powered blender. If you’re using a standard blender, thaw them and then puree.
NUTRITIONAL FACTS
Per serving: 132 calories, 3 g protein, 12 g carbohydrates, 2 g sugar, 9 g total fat, 59% calories from fat, 6 g fiber, 453 mg sodium
MAKES 8 SERVINGS (ABOUT 4 CUPS)
A touch of avocado adds richness, and white beans lend an extra-creamy texture to this twist on hummus. A must-make!
2 cans (15 ounces each) white beans, rinsed and drained
¼ cup lime juice
2–3 tablespoons fresh parsley leaves
¾ teaspoon sea salt
1 large clove garlic
¼ teaspoon ground cumin
Freshly ground black pepper or lemon pepper to taste
1 cup cubed avocado (1½–2 avocados, depending on size)
In a food processor, combine the beans, lime juice, parsley, salt, garlic, cumin, and pepper, and puree until very smooth. Add the avocado and puree to combine. Season with additional salt and pepper to taste. Serve.
NUTRITIONAL FACTS
Per serving: 135 calories, 8 g protein, 21 g carbohydrates, 1 g sugar, 3 g total fat, 20% calories from fat, 6 g fiber, 336 mg sodium
MAKES 6 SERVINGS (ABOUT 3 CUPS)
It’s easy eating green with this fresh take on hummus! Green chickpeas step in for their cooked legume counterpart in this tangy, flavorful dip!
2 cups frozen green chickpeas (see Chickpeas Note)
1 can (15 ounces) white beans, rinsed and drained
¼ cup lemon juice
1 large clove garlic (or more to taste)
⅓ cup fresh basil leaves
⅓ cup fresh parsley leaves
1 tablespoon tahini
1 teaspoon sea salt
½ teaspoon ground cumin
1–2 tablespoons water (optional)
½ teaspoon lemon zest (optional)
Add the chickpeas to a pot of boiling water and cook for just a minute to bring out their vibrant green color. Remove, run under cold water to stop the cooking process, and drain. In a food processor (see Food Processor Note), combine the chickpeas, beans, lemon juice, garlic, basil, parsley, tahini, salt, and cumin. Puree until smooth, scraping down the bowl as needed. Add the water if desired to thin or help the pureeing process. Add the lemon zest, if desired, and season to taste. Serve.
CHICKPEAS NOTE • If you cannot find green chickpeas, use a combination of green peas and edamame (half of each, preferably).
FOOD PROCESSOR NOTE • A high-speed blender will give you a smoother consistency; a food processor will give you more texture.
NUTRITIONAL FACTS
Per serving: 176 calories, 10 g protein, 29 g carbohydrates, 3 g sugar, 3 g total fat, 14% calories from fat, 8 g fiber, 477 mg sodium
MAKES 7 SERVINGS (ABOUT 1¾ CUPS)
This red pepper dip is creamy and has a few extra flavor notes beyond the peppers themselves. The basil is optional, but it adds a nice flavor. This dip is great with pita breads or tortilla chips but is also dynamite spread on sandwiches, added to wraps, or tossed into pasta!
2 large red peppers (see Roasted Peppers Note)
Pinch + ½ teaspoon sea salt
½ cup precooked white potato, skin removed, cubed or roughly chopped (not packed to measure)
1 tablespoon red wine vinegar
1 tablespoon tahini
1 tablespoon nutritional yeast
½ tablespoon chickpea miso (or other mild-flavored miso)
1 small clove garlic (or more to taste)
1–2 tablespoons water (optional)
¼–½ teaspoon pure maple syrup (optional; see Maple Syrup Note)
¼ cup loosely packed fresh basil leaves (optional)
Preheat the oven to broil. Line a baking sheet with parchment paper.
Core the peppers, remove the seeds, and cut the pepper flesh into 3 or 4 large pieces. Place them on the prepared baking sheet, skin sides up. Sprinkle with a pinch of salt. Place in the oven for 12 to 15 minutes, or until the peppers are well charred and blistered. Remove from the oven and transfer to a glass bowl that is deep enough to hold the peppers below its top edge. Cover the bowl with plastic wrap and let sit for 20 to 30 minutes. Remove the skins (they should slip off easily) and discard.
In a blender, combine the peppers with the potato, vinegar, tahini, yeast, miso, garlic, and the remaining ½ teaspoon of salt. Puree until smooth. Depending on the liquid in the peppers and how powerful your blender is, you may need to thin slightly with the water. Add 1 tablespoon at a time, puree, and check the consistency. Taste and decide if you’d like to add the syrup. Add the basil (if using), and puree. Season to taste. Serve at room temperature, or place in a heat-proof dish and heat in the oven until warmed through.
ROASTED PEPPERS NOTE • If you want to use jarred roasted red peppers, that’s fine. Drain well and measure 1¼ to 1½ cups.
MAPLE SYRUP NOTE • The sweetness of bell peppers can vary based on the time of year, where you buy them, etc. For that reason, you may want to add the maple syrup.
IDEA: Try using as a pasta sauce!
NUTRITIONAL FACTS
Per serving: 42 calories, 2 g protein, 6 g carbohydrates, 2 g sugar, 1 g total fat, 28% calories from fat, 1 g fiber, 259 mg sodium
MAKES 4 SERVINGS (ABOUT 2 CUPS)
Here’s a version of baba ghanoush that thinks beyond the traditional eggplant. The flavors are similar to the traditional version, yet it’s also heartier because of the addition of brown lentils.
2 cups cooked brown lentils
1½ tablespoons chopped fresh oregano leaves
1 large clove garlic
½ teaspoon sea salt
Rounded ¼ teaspoon smoked paprika
½ teaspoon lemon zest
2 tablespoons tahini
3½–4 tablespoons lemon juice
1–4 tablespoons water (as needed to smooth, see Note)
Drizzle of tamari (optional)
In a food processor, combine the lentils, oregano, garlic, salt, paprika, lemon zest, tahini, and 3½ tablespoons of the lemon juice. Puree until smooth, adding the water as needed, 1 tablespoon at a time. Taste, and add the remaining ½ tablespoon lemon juice, if desired. Serve, adding a drizzle of tamari (if using).
NOTE • Depending on the moisture in the cooked lentils, you may not need the water. After pureeing, if the mixture is dry, add the water to smooth.
NUTRITIONAL FACTS
Per serving: 165 calories, 10 g protein, 23 g carbohydrates, 1 g sugar, 5 g total fat, 23% calories from fat, 7 g fiber, 307 mg sodium
MAKES 8 SERVINGS (ABOUT 4 CUPS)
Hummus takes on a slightly exotic twist with the addition of lime and orange juices, plus a hit of ginger. Delicious!
4 cups cooked chickpeas (rinse and drain if using canned)
2 tablespoons orange juice
3 tablespoons peanut butter or tahini
1 medium-large clove garlic, sliced
1 tablespoon grated fresh ginger
1 pitted date
3 tablespoons tamari
¼–⅓ cup freshly squeezed lime juice
2–4 tablespoons water
Sea salt to taste
⅛ teaspoon crushed red-pepper flakes (optional)
In a food processor, combine the chickpeas, orange juice, peanut butter or tahini, garlic, ginger, date, tamari, ¼ cup of the lime juice, and 2 tablespoons of the water. Puree until very smooth. Taste, and add the remaining lime juice for more tang, if you like, and the additional 2 tablespoons of water, if needed to achieve a smoother texture. Puree until well combined. Add salt to taste and the red-pepper flakes (if using).
NUTRITIONAL FACTS
Per serving: 182 calories, 9 g protein, 26 g carbohydrates, 6 g sugar, 5 g total fat, 24% calories from fat, 7 g fiber, 555 mg sodium
MAKES 7 SERVINGS (ABOUT 3½ CUPS)
While the color is more pink than red, this dip combines roasted red peppers with red lentils and a robust smoky essence. Divine!
3 cups cooked red lentils (see Lentils Note)
1 cup roasted red peppers (see Red Peppers Note)
1½–2 tablespoons tahini
1½ tablespoons red wine vinegar
1 tablespoon nutritional yeast
¾ teaspoon sea salt
½ teaspoon smoked paprika or ¼ teaspoon chipotle powder (or both!)
½–1 tablespoon chickpea miso, or other mild-flavored miso (see Miso Note)
1–2 medium-large cloves garlic
In a food processor, combine the lentils, peppers, tahini, vinegar, yeast, salt, paprika or chipotle powder, ½ tablespoon of the miso, and 1 clove of the garlic. Puree until very smooth. Taste, and add the additional ½ tablespoon miso if desired, and the additional clove of garlic, if you want more garlic kick. Serve, or refrigerate to serve later. The dip will thicken after chilling.
LENTILS NOTE • If cooking from dry, this is roughly 1 cup of dry red lentils.
RED PEPPERS NOTE • If roasting yourself, 2 medium red bell peppers will yield about 1 cup. (See Creamy Roasted Red Pepper Dip.)
MISO NOTE • Chickpea miso has a fabulous mellow flavor. If you cannot find it, however, feel free to substitute another mellow miso, such as brown rice miso.
NUTRITIONAL FACTS
Per serving: 132 calories, 9 g protein, 20 g carbohydrates, 1 g sugar, 2 g total fat, 14% calories from fat, 6 g fiber, 303 mg sodium
MAKES 5 SERVINGS (ABOUT 2½ CUPS)
While fresh salsa has the best flavor, you can elevate the taste of store-bought salsa with a few additions from your kitchen.
1 cup store-bought fresh or jarred salsa
⅔ cup small cubes ripe avocado (about 1 avocado)
½ cup diced red pepper
½ cup frozen corn kernels, thawed in a bowl of boiled water
½ tablespoon lime juice
Few tablespoons chopped fresh cilantro or fresh parsley (optional)
Sea salt
Freshly ground pepper to taste (optional)
In a large bowl, combine the salsa, avocado, red pepper, corn, lime juice, and cilantro or parsley (if using). Mix together. Season to taste with salt and pepper, if using.
NUTRITIONAL FACTS
Per serving: 78 calories, 2 g protein, 10 g carbohydrates, 3 g sugar, 4 g total fat, 48% calories from fat, 3 g fiber, 368 mg sodium
MAKES 4 SERVINGS (ABOUT 2 CUPS)
This recipe is ready in just minutes. The combination of miso, black salt, and nutritional yeast makes it irresistible!
1 can (15 ounces) white beans, rinsed and drained
2 tablespoons lemon juice
2 teaspoons miso
Scant ½ teaspoon sea salt
¼ teaspoon black salt
1 tablespoon tahini
1 tablespoon nutritional yeast
1 clove garlic (or to taste)
¼–½ teaspoon pure maple syrup (optional)
1–1½ tablespoons water
In a small food processor or high-powered blender, combine the beans, lemon juice, miso, sea salt, black salt, tahini, yeast, garlic, syrup (if using), and 1 tablespoon of the water. Puree, adding the additional ½ tablespoon water if needed. (Just don’t add too much; the dip should be thick.) Taste, and season with extra lemon, salt, or garlic, if desired.
NUTRITIONAL FACTS
Per serving: 139 calories, 9 g protein, 21 g carbohydrates, 1 g sugar, 3 g total fat, 16% calories from fat, 6 g fiber, 638 mg sodium