Recipe description
June 14, 2026
Roasted Garlic Chickpea Spread
Creamy roasted garlic chickpea spread supports fiber-rich, gut-friendly meals.
Vegan
Plant Based
Easy Recipe
92%
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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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes (chickpeas) and plant-based ingredients.
- Polyphenol-rich roasted garlic and herbs support gut-friendly flavors.
- Plant-based with protein and healthy fats for balanced digestion.
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
Chickpea
240
gram
Garlic
2
clove
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
pepper
0.25
teaspoon
Instructions
1
Preheat the oven to 200°C (400°F).
2
Wrap the garlic cloves in aluminum foil and roast in the oven for about 30-35 minutes until soft.
3
In a food processor, combine the chickpeas, roasted garlic (squeezed out of their skins), olive oil, lemon juice, salt, and pepper.
4
Blend until smooth, adding a little water if necessary to reach desired consistency.
5
Taste and adjust the seasoning if needed.
6
Serve with fresh vegetables, whole grains, or bread.
More Recipes For Your Gut
Nutrition
140 kcal
Calories
5 g
Protein
15 g
Carbohydrates
4 g
Fiber
2 g
Sugar
8 g
Fat
1 g
Saturated fat
0.3 g
Salt
FAQ
What is this spread good for?
A creamy, plant-powered dip that pairs with veggies, whole grains, or crisp bread, and boosts fiber for gut health.
How should I serve it?
With veggie sticks, crackers, or as a sandwich spread.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; you can freeze for up to 1 month.
How can I make it milder if I dislike garlic?
Use less garlic, or swap to milder roasted garlic or garlic-infused oil.
Is this recipe gluten-free?
The spread itself is gluten-free; check the bread or dippers you pair with it.
Can I use dried chickpeas instead of canned?
Yes. Soak dried chickpeas overnight and cook until tender; adjust water to reach creaminess.
How can I get a smoother texture?
Blend longer and add a little water, olive oil, or aquafaba to reach your desired creaminess.
Can I freeze this spread?
Yes, freeze in an airtight container for up to 1 month; thaw in the fridge and re-blend if needed.
What are the nutritional benefits?
Chickpeas provide fiber and plant protein; roasted garlic adds polyphenols and flavor that support gut microbes.
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