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: 2 servings
Ingredients: 4 medium carrots, peeled and sliced; 1 tablespoon olive oil; Salt and pepper to taste; 1 teaspoon smoked paprika; 1 can (15 oz) chickpeas, drained and rinsed; 2 tablespoons tahini; Juice of 1 lemon; 2 cloves garlic, minced; 3 tablespoons olive oil; Salt to taste; Water as needed for consistency; Fresh greens (spinach or arugula); Cherry tomatoes, halved; Cucumber, sliced; Pomegranate seeds (optional) for garnish

Highlighted under: Clean Healthy Meals Ideas

I love whipping up this Healthy Lunch Roasted Carrot Hummus Bowl when I need a nutritious and satisfying meal. The vibrant flavors of the roasted carrots mix beautifully with creamy hummus, creating a delicious harmony that keeps me coming back for more. Plus, it's incredibly versatile—great for quick lunches or meal prepping for the week ahead. The balance of textures and flavors elevates this bowl to something truly special. Let’s dive into how to create this dish that not only nourishes my body but also delights my taste buds!

Created by

Olivia Martin

Last updated on 2026-01-06T12:17:35.415Z

When I first tried roasting carrots for a hummus bowl, I was blown away by the sweetness and depth of flavor it added. The natural sugars in the carrots caramelize beautifully, providing a perfect contrast to the smooth, tangy hummus. I often make extra roasted carrots so I can enjoy them as a snack throughout the week!

This recipe became a favorite in my household because it's so adaptable. You can swap out vegetables for whatever you have on hand, making it perfect for utilizing seasonal produce. Don't be afraid to experiment with spices or toppings to make it your own!

        Why You'll Love This Recipe
        The smoky sweetness of roasted carrots adds a delightful twist to classic hummus.
It’s visually stunning and makes healthy eating feel indulgent and special.
Perfect for meal prep—just store the components separately for quick assembly.

      

The Power of Roasting

Roasting the carrots enhances their natural sweetness through caramelization, resulting in a depth of flavor that can't be replicated by boiling or steaming. When you roast them at 425°F (220°C), the high heat creates golden edges and a tender interior. Make sure to stir them halfway through cooking to ensure even roasting. The addition of smoked paprika adds a subtle smokiness, elevating their flavor profile from ordinary to extraordinary.

If you're short on time, you can opt for smaller carrot pieces to speed up the roasting process; just check for doneness around 15-20 minutes. Alternatively, feel free to mix in other root vegetables like sweet potatoes or beets for a colorful twist. Combining different vegetables not only enhances the nutritional profile but also adds varying textures and flavors, making the bowl even more delightful.

Creating Creamy Hummus

To achieve a perfectly creamy hummus, the key is to blend the ingredients thoroughly. Start with the chickpeas, tahini, and garlic in your food processor. An optional step for ultra-smooth hummus is to remove the skins from the chickpeas; this is a bit labor-intensive but can yield a creamier result. As you blend, gradually add water in small increments—this method prevents over-pouring and can help you achieve your desired consistency without it becoming too runny.

If you're looking for a flavor boost in your hummus, consider adding a teaspoon of ground cumin or a touch of cayenne pepper for heat. These spices complement the smoky sweetness of the roasted carrots beautifully. Additionally, if you're on a low-fat diet, feel free to substitute the olive oil with an equal amount of aquafaba (the liquid from the chickpea can) to maintain a creamy texture while cutting down on calories.

Perfecting Your Bowl Assembly

When assembling your Healthy Lunch Roasted Carrot Hummus Bowl, start with a generous base of fresh greens like spinach or arugula. This not only adds crunch but also boosts the nutritional value of your meal. Layering is key; by adding the hummus before the roasted carrots, you can create a beautiful visual effect while ensuring that the warm carrots slightly melt into the creamy hummus, enhancing the overall texture.

For an added textural contrast, I love topping my bowl with crunchy cucumber slices and juicy cherry tomatoes. If you want to prepare this bowl in advance, you can store the components separately in the fridge. Just keep the hummus airtight and the vegetables in a sealed container to maintain freshness. This way, you can have a quick and healthy lunch ready to go throughout the week!

Ingredients

Gather these fresh ingredients to create your satisfying bowl.

For the Roasted Carrots

4 medium carrots, peeled and sliced
1 tablespoon olive oil
Salt and pepper to taste
1 teaspoon smoked paprika

For the Hummus

1 can (15 oz) chickpeas, drained and rinsed
2 tablespoons tahini
Juice of 1 lemon
2 cloves garlic, minced
3 tablespoons olive oil
Salt to taste
Water as needed for consistency

For Assembly

Fresh greens (spinach or arugula)
Cherry tomatoes, halved
Cucumber, sliced
Pomegranate seeds (optional) for garnish

Make sure to have everything ready for easy assembly!

Instructions

Follow these straightforward steps to create your delicious bowl.

Roast the Carrots

Preheat your oven to 425°F (220°C). On a baking sheet, toss the sliced carrots with olive oil, salt, pepper, and smoked paprika. Roast for about 25 minutes, or until the carrots are tender and slightly caramelized, stirring halfway through.

Prepare the Hummus

In a food processor, combine the chickpeas, tahini, lemon juice, minced garlic, olive oil, and salt. Blend until smooth, adding water a little at a time until you reach your desired consistency.

Assemble the Bowl

In a bowl, start with a bed of fresh greens. Top with a generous spoonful of hummus, followed by the roasted carrots, cherry tomatoes, and cucumber slices. Finish with a sprinkle of pomegranate seeds if using, and enjoy!

Dig in and savor the flavors!

Pro Tips

For an extra flavor boost, consider adding a drizzle of balsamic reduction over the assembled bowl.

Ingredient Substitutions

If you don't have tahini on hand, you can substitute it with peanut butter or sunflower seed butter, which will yield a different but still delicious nutty flavor in the hummus. You can also try using plain yogurt for a tangy version of hummus. Just adjust the salt and lemon accordingly to maintain balance in taste.

For the carrots, nearly any root vegetable can stand in—parsnips, butternut squash, or even sweet potatoes can add a unique sweetness. If you prefer a different spice profile, try using curry powder or garam masala for a flavor twist. Just be sure to adjust the cooking time based on the vegetable choices as they might vary in cooking time.

Storage Tips

This Roasted Carrot Hummus Bowl is ideal for meal prep. The hummus can last up to a week in the fridge when properly stored in an airtight container. If you'd like to freeze it, just remember to leave some space in the container as hummus expands when frozen. To use it later, thaw it overnight in the refrigerator and give it a good stir to bring back its creamy texture.

For the roasted carrots and other fresh ingredients, store them in separate containers to keep them fresh longer. Roasted carrots can be kept in the fridge for about 3-5 days. Ensure the fresh greens are dry and stored in a breathable bag to avoid wilting. By keeping everything separate, you can mix and match throughout the week, preventing meal fatigue.

Questions About Recipes

→ Can I make the hummus in advance?

Absolutely! The hummus can be stored in the refrigerator for up to a week. Just give it a quick stir before serving.

→ How can I make this recipe vegan?

All the ingredients are already vegan! Enjoy this recipe without any modifications.

→ What variations can I try?

Feel free to use different vegetables like beets or sweet potatoes, and try adding spices like cumin or coriander for a unique twist.

→ Can I freeze the roasted carrots?

Yes, you can freeze roasted carrots for up to three months. Just make sure they're completely cool before transferring them to an airtight container.