Hug Your Heart 2017

Healthy and delicious picnic snack ideas

Roasted chickpea dip

Serves 6 – 8 (500 ml)


Ready in 45 minutes

A chickpea dip, also known as hummus, is traditionally made with tahini, which is a sesame seed paste. Tahini, however, can be expensive or difficult to find. By roasting half of the chickpeas with cumin seeds before blending them, the dip still has that familiar nutty flavour.


2 x 410 g tins chickpeas, drained, but keep the liquid

2 large cloves of garlic, crushed

5 tbsp (75 ml) sunflower or olive oil

1 tsp (5 ml) cumin seeds

1 tsp (5 ml) ground cumin

100 ml lemon juice

¼ tsp (1,2 ml) salt

black pepper to taste


  1. Preheat the oven to 180 °C and line a small baking tray with foil. Pat chickpeas dry with paper towel. Place 1 of the tins of chickpeas with the garlic, 30 ml (2 tbsp) of the oil and cumin seeds in a large bowl and mix to coat the chickpeas.
  2. Place the oil-coated chickpeas with the seasonings on the baking tray and roast for 15-20 minutes or until lightly golden brown.
  3. Place roasted chickpeas with the oil and seasonings from the tray, in a large bowl. Add the remaining chickpeas and oil, ground cumin and lemon juice. Add 50 ml of the reserved liquid from the tin. Blend to form a chunky mixture and season to taste. Add more water if you prefer a smoother dip.
  4. Serve as part of a picnic or lunch with fresh veggie sticks like carrots, celery, cucumber, red pepper and snap peas. It is also delicious spread onto wholewheat pitas or any sandwich or wrap.


  1. Refrigerate dip in an airtight container or glass jar for 4-5 days.
  2. If preferred, stir in a little plain low-fat yoghurt for a creamier dip.
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