Have you got 3 minutes? Then you have enough time to whip up a batch of indulgent-tasting oil-free brownie batter hummus! It is a super nutritious treat! that is vegan, high in fiber, & only 38 calories per two tablespoon serving.
Brownie Batter Dip Made with Chickpeas!
Hooray, the weekend is upon us! Whether your plans involve get-togethers, snuggling up with a book & a blanket, heading out for an early morning long-run, or any/all of the above, I have a recipe worth your immediate attention: Healthy Brownie Batter Hummus.
Yes, you read correctly: brownie and hummus in the same title! Instead of flour, butter and eggs, this brownie batter is made from none other than canned chickpeas.
Once the other ingredients are added, you will only taste brownie, not chickpeas. I promise (even my highly skeptical 11-year-old gobbles this up)
And while this is an excellent dip, it is also delicious on just about everything, including berries, spoons and fingers.
Healthy Benefits of Brownie Batter Hummus
Brownie batter like this is good for you, so dip and spread away! It is:
- High fiber
- Low calorie (39 calories per 2 tablespoon serving!)
Ingredients for Healthy Brownie Batter Hummus
The exact amounts of each ingredient are indicated in the recipe card at the end of the post.
Here’s what you will need to make this healthy treat. Most likely, you have everything you need, in your pantry, right now.
Canned chickpeas: The main player, chickpeas are frugal, high in protein and fiber, plus a wealth of micronutrients, including vitamin B6, folate, magnesium, and zinc, perfect for helping to fend off–or recover from–winter cold.
Unsweetened cocoa powder: Cocoa powder is an antioxidant superstar, with a particular type called flavonoids that can benefit multiple aspects of health, including heart, brain, and blood pressure.
Plain non-dairy milk: Use any variety you prefer. It adds creaminess to the hummus without the need for oil.
Maple syrup: all natural sweetness without the sugar spike!
Vanilla extract: vanilla brings out the best in any brownie batter, including this one.
I like to add a bit of salt (about 1/8 teaspoons), but it is optional. The sodium in canned chickpeas varies, so taste first, then add more salt, if desired.
And yet, as delicious as this is to eat, it’s how it makes me feel that I love most. Namely, nourished and satisfied.
I am notorious for forgetting to eat lunch when I am working, which is not a good thing; I turn into the Tasmanian devil (the Bugs Bunny variety) when my blood sugar drops.
Keeping a stash of healthy snack and nibbles–both sweet and savory– in the refrigerator and pantry are key for helping me avoid the crisis, because they make it easier for me to nosh on healthy nibbles throughout the day.
Add to that, this time of year–chilly in most areas, and a (teensy to enormous) bit more stressful–and you can bet that most of us could use some high impact nourishment to feel happy, well, and energized. I know that I do.
This hummus delivers exactly that.
How to Make Healthy Brownie Batter Hummus
Note that the complete directions are also in the recipe card below.
Step One: Add everything to Food Processor or Blender
Step Two: Blend
Blend, stopping to scrape down the bowl a few times, and you’re done!
Step Three: Adjust as Needed
Add more milk if the hummus is too thick, more maple syrup for more sweetness, or a pinch of salt, as desired.
That’s it, you’ve got brownie hummus!
This makes a generous portion (2 cups!). Perfect for sharing! Or not :).
A quick note before I go: If you want an especially smooth hummus, gently rub the chickpeas with your fingertips after rinsing to remove the skins, and/or use your blender instead of a food processor.
You can serve this unadorned, with your favorite dippers alongside (e.g., strawberries, graham crackers, pretzel rods), or add a few festive accessories, such as toasted coconut, mini chocolate chips, pomegranate arils, or chopped nuts on top.
Have a great weekend, everyone!