Method

1. Heat the oil in a frying pan on medium heat. Add the capsicum, a pinch of salt, and the cumin, and cook for 7–10 minutes or until soft and starting to brown, stirring occasionally.

2. While the capsicum is cooking, drain the chickpeas into a bowl and save the liquid for later.

3. Place the chickpeas, ¼ cup of the chickpea liquid, garlic and pinch of salt into a microwave safe bowl.

4. Heat in the microwave, covered, for 4-5 minutes.

5. Carefully remove from the microwave.

6. Allow to cool slightly before mashing with a potato masher or fork. Alternatively place in the blender. Add lemon juice/vinegar, salt and pepper and mash.

7. Add extra chickpea water until you have a nice smooth dip.

8. Taste and adjust seasoning. Add more salt or lemon/vinegar if needed.

9. Place into a container or bowl and pour over the cooked capsicum. Alternatively you can blend it all together.

HOW TO STORE

• Stores well in the fridge for 3-4 days.
• Can be frozen for up to 6 months.
• Learn more about storing food safely here.

HELPFUL TIPS

• Hot smokey paprika and toasted nuts are a great addition to this dip – inspired by Muhammara!
• Serve with vegetable sticks, bread or crackers, on toast or spread over a wrap.
• Also great as a healthy side dish with your choice of protein.

SUBSTITUTIONS

• Swap the capsicum for zucchini, tomatoes or eggplant in summer. If using eggplant, cook until soft and browned.
• In winter, try mashing steamed/roasted pumpkin, carrot or sweet potato through the hummus instead.

Enhancing vegetable consumption through food literacy interventions in tertiary settings (HN24005) is funded through Hort Innovation Frontiers with co-investment from Foodbank Victoria and contributions from the Australian Government. Hort Innovation is the grower-owned, not-for-profit research and development corporation for Australian horticulture. Information is provided for general guidance only.