Healthy Lunch Roasted Carrot Hummus Bowl

Name: Healthy Lunch Roasted Carrot Hummus Bowl
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 2 servings
Ingredients: 2 large carrots, peeled and chopped; 1 tablespoon olive oil; Salt and pepper to taste; 1 teaspoon cumin; 1 can (15 oz) chickpeas, drained and rinsed; 2 tablespoons tahini; Juice of 1 lemon; 1 garlic clove, minced; 2 tablespoons olive oil; Salt to taste; Water as needed; 1 cup cooked quinoa or brown rice; Fresh vegetables (cucumbers, cherry tomatoes, etc.); Chopped parsley for garnish

Highlighted under: Fresh Cooking

I love how vibrant and nutritious this Healthy Lunch Roasted Carrot Hummus Bowl is! Combining the natural sweetness of roasted carrots with creamy hummus creates a delightful balance of flavors. I enjoy making this bowl when I need a quick yet satisfying meal. Each bite is not only delicious but also packed with healthy ingredients that make me feel great. Plus, it’s super easy to customize with your favorite toppings and grains, making it my go-to lunch option that I can prep in a hurry.

Created by

Nerissa Caldwell

Last updated on 2026-01-06T15:06:35.112Z

Creating this Roasted Carrot Hummus Bowl has been a delightful experience. The first time I made it, I was surprised by how the roasting brought out the natural sweetness of carrots, enhancing the overall flavor. I suggest keeping an eye on them while they roast to ensure they caramelize but don’t burn.

Another tip I discovered is to blend the hummus until smooth and creamy before serving. This really makes a difference in texture, allowing it to spread beautifully over the grains and veggies. It’s now my favorite lunch option!

Why You'll Love This Recipe
Deliciously sweet roasted carrots add a unique twist to traditional hummus.
Nutritious and filling, it's a satisfying lunch that keeps you energized.
Easily customizable, you can add your favorite toppings for variety!

Key Ingredient Insights

Roasted carrots are not just a tasty addition; they bring a natural sweetness that complements the earthiness of chickpeas in the hummus. The high temperature during roasting caramelizes the natural sugars in the carrots, enhancing their flavor. If you prefer an extra touch of sweetness, try using baby carrots, which tend to be sweeter and cook faster, generally requiring only about 20 minutes at 425°F.

Tahini in hummus plays a crucial role, lending creaminess and a nutty, rich flavor that balances with the zing of lemon juice. When choosing tahini, look for a brand with a smooth texture to ensure your hummus is velvety. If you’re looking for a nut-free alternative, sunflower seed butter can be an effective substitute while providing a similar creamy consistency.

Assembly Tips

Layering is key in this bowl to create a visually appealing dish that’s also satisfying. Start with warm quinoa or brown rice, which creates a comforting base. The warmth of the grains helps to slightly soften the fresh vegetables, enhancing their flavor while keeping the dish vibrant. If you prefer a cold option, preparing the grains in advance and chilling them can provide a refreshing contrast to the roasted carrots.

For extra crunch, consider adding some nuts or seeds. Toasted pumpkin seeds or sliced almonds not only elevate the texture but also introduce an extra dose of healthy fats. If you have remaining hummus, it can be stored in the refrigerator for up to a week, making it a perfect spread for sandwiches or a flavorful dip with raw veggies.

Ingredients

For the Roasted Carrots

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

For the Hummus

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

For Assembly

1 cup cooked quinoa or brown rice
Fresh vegetables (cucumbers, cherry tomatoes, etc.)
Chopped parsley for garnish

Instructions

Steps

Roast the Carrots

Preheat your oven to 425°F (220°C). In a bowl, toss the carrot pieces with olive oil, salt, pepper, and cumin. Spread them out on a baking sheet and roast for about 25 minutes, or until tender and slightly caramelized, tossing halfway through.

Make the Hummus

In a food processor, combine chickpeas, tahini, lemon juice, garlic, olive oil, and salt. Blend until smooth, adding water gradually until you reach your desired consistency. Taste and adjust seasoning if necessary.

Assemble the Bowl

In a bowl, layer the quinoa or brown rice at the bottom. Top with the roasted carrots, a generous scoop of hummus, and fresh veggies. Garnish with chopped parsley and serve.

Enjoy your Meal!

Pro Tips

Try adding toppings like avocado or a sprinkle of chili flakes for an extra kick. This bowl is versatile, so feel free to swap in other vegetables or grains you have on hand!

Customization Ideas

This bowl is incredibly versatile and can easily accommodate various dietary preferences. If you're looking to make it vegan, simply omit any dairy-based garnishes, and stick with the vibrant selection of vegetables. Additionally, using cauliflower rice instead of quinoa or brown rice can provide a low-carb option while still keeping the flavors intact.

Feel free to swap out the fresh vegetables based on what you have on hand. Bell peppers, radishes, or even roasted beets can add bright colors and flavors to your bowl. Consider a drizzle of balsamic glaze over the top for an added layer of sweetness and acidity that pairs beautifully with the roasted carrots.

Make-Ahead Suggestions

To save time, you can prepare the roasted carrots and hummus ahead of time. Roasted carrots will keep well in an airtight container in the fridge for about 3 to 5 days. This not only makes for an easy grab-and-go lunch but also allows the flavors to mingle and deepen, enhancing the overall taste when you assemble your bowl later.

Hummus also benefits from some rest, as the garlic and lemon flavors develop over time. Store it in a sealed container with a thin layer of olive oil on top to prevent drying out. When ready to eat, simply rehydrate with a bit of water until it reaches your desired consistency. Engaging in meal prep can streamline busy weekdays and ensures you have a super healthy lunch option at your fingertips.

Questions About Recipes

→ Can I use other vegetables instead of carrots?

Absolutely! You can substitute with sweet potatoes, bell peppers, or even zucchini.

→ How do I store leftovers?

Store any leftovers in an airtight container in the fridge for up to 3 days.

→ Can I make the hummus ahead of time?

Yes! The hummus can be made 2-3 days in advance and stored in the refrigerator.

→ Is this recipe vegan-friendly?

Yes, this Roasted Carrot Hummus Bowl is completely vegan and packed with plant-based nutrition.