Vegan veggie sticks with creamy hummus

Vegan veggie sticks with creamy hummus: cucumber, carrot and red pepper meet hummus, olive oil and black sesame – fresh, crunchy and easy.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 180 kcal per serving
• Protein: 6 g
• Fat: 9 g
• Carbs: 16 g

Ingredients

• 1/2 cucumber
• 1 large carrot
• 3 tbsp classic hummus (made with olive oil, no seed oils, or homemade)
• 1/2 red pepper
• 1 tsp olive oil
• Black sesame seeds, to garnish

Method

You’ll need: chopping board · knife · mixing bowl

1. Wash the carrot, cucumber and red pepper thoroughly. Peel the carrot if needed.
2. Cut the veg into even, long sticks so they're easy to dip.
3. Put the hummus in a bowl and smooth it lightly with a spoon.
4. Drizzle the hummus with olive oil and sprinkle with black sesame seeds.
5. Arrange the veggie sticks alongside so everything is within easy reach.
6. Serve the veggie sticks and hummus as a snack, starter or light bite.

Good to know

So simple it's hardly a recipe – and that's exactly why it's so good. I love the contrast of crunchy, creamy and fresh.

Swaps

Cucumber → celery (more fibre, a little more potassium) Carrot → kohlrabi (less sugar, with vitamin C) Classic hummus → white bean hummus with olive oil (milder, with fibre) Red pepper → radishes (more heat and crunchy)

Allergens

Sesame is a declarable allergen, and depending on the recipe, hummus can contain sesame too; for children, softer veg sticks are usually easier, and during pregnancy the recipe is generally fine with fresh, well-washed ingredients.

Frequently asked questions

Which nutrients are found in red peppers in particular?

Red peppers are best known for their vitamin C content. They also contain carotenoids and smaller amounts of vitamin B6 and folate.

What does chickpea hummus provide nutritionally?

Hummus brings fibre and plant protein. Depending on the recipe, it also contains folate, iron, magnesium and a little calcium.

Is black sesame just decoration, or does it matter nutritionally?

Sesame provides small amounts of calcium, magnesium, iron and unsaturated fatty acids. The amount in a topping is usually quite small, but it makes a big difference to flavour and looks.

Is cucumber a good choice if you have a sensitive stomach?

Many people find cucumber mild, especially when peeled. For some people, raw peppers or chickpeas are more likely to cause an uneasy stomach than the cucumber itself.

How does science rate the olive oil in this recipe?

Olive oil mainly provides monounsaturated fatty acids and small amounts of vitamin E and polyphenols, especially extra virgin olive oil. Exactly how many polyphenols it contains depends heavily on the variety and processing.

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