Recipe description
June 13, 2026
Fermented Carrot Hummus Plate
A gut-friendly plate of fermented carrot hummus and veggies.
Fermented Foods
Gut Friendly
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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This recipe supports the following dietary preferences:
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We found the following allergens in the recipe ingredients: sesame
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Takes about 2 minutes.
Why this recipe fits you
- High in fiber from chickpeas and carrots.
- Fermented carrot component adds tang and plant-based diversity.
- Balanced with protein, healthy fats, and whole-food ingredients.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Carrot
2
piece
Chickpea
1
cup
Tahini
2
tablespoon
Lemon
1
piece
Garlic
1
clove
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Raw vegetables
2
piece
Instructions
1
Grate the carrots and set aside.
2
In a food processor, combine grated carrots, chickpeas, tahini, lemon juice, garlic, olive oil, salt, and pepper.
3
Blend until smooth and creamy, adding a little water if necessary to achieve desired consistency.
4
Taste and adjust seasoning if needed.
5
Serve the hummus with a variety of raw vegetables for dipping.
Nutrition
350 kcal
Calories
12 g
Protein
40 g
Carbohydrates
12 g
Fiber
6 g
Sugar
15 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What is fermented carrot hummus and how does it differ from regular hummus?
Fermented carrot hummus is hummus made with carrots that has undergone a fermentation step. It adds a tangy note and may support gut-friendly microbes. The texture and flavor are usually more complex.
How long should the hummus ferment, and is there a safety risk?
Fermentation times vary; common ranges are about 1–3 days at room temperature or in the fridge depending on the method. Use clean utensils; discard if you notice off smells or mold.
Is this recipe suitable for a gluten-free vegan diet?
Yes, it is vegan if no dairy is used; gluten-free depends on ingredients like tahini or any thickeners. Check labels and use gluten-free ingredients if needed.
What dippers go well with this plate?
Whole-grain crackers, cucumber slices, carrot sticks, bell pepper strips, celery, pita, or sesame seeds for crunch.
How should I store leftovers and how long do they keep?
Refrigerate in an airtight container; typically 3–5 days. Fermentation flavor may intensify over time.
Can I make this without fermentation or adjust for milder flavors?
Yes. You can skip fermentation or shorten it. Without fermentation, boost the tang with lemon juice or extra spices, if desired.
What nutrients does this dish provide?
It delivers dietary fiber from carrots and chickpeas, plus plant-based protein; polyphenols from vegetables; and some healthy fats if tahini is used.
Are there common allergen considerations?
Potential allergens include chickpeas (legumes) and sesame (tahini); check other ingredients for gluten or cross-contact if needed.
How can I customize the flavor or add extra spice?
Try garlic, lemon juice, cumin, paprika; adjust salt; top with roasted seeds or herbs.
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