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Hummus with Caramelised Onions, Crispy Chickpeas, Pine Nuts

Lunch, Side Dishes

Low Gi Recipe Logo

30 minutes
45 minutes


  • 400 g chickpeas drained, rinsed
  • 3 brown onion finely sliced
  • 7 tbsp olive oil
  • sea salt and ground black pepper
  • 1 tbsp ground cumin
  • 1 tbsp ground smoked paprika
  • cup tahini
  • ½ lemon juice
  • 1 tbsp sesame oil optional
  • 2 tbsp pine nuts toasted
  • 1 tbsp pomegranate molasses
  • 1 handful fresh dill
  • 1 handful fresh flat-leaf parsley
  • flatbread & crudites to serve


  • Take half the rinsed chickpeas and place onto a tray with paper towel to dry well for 20-30 minutes.
  • For the caramelised onions, place 2 tbsp of the olive oil into a medium, heavy based saucepan with the sliced onions and a good pinch of salt.
  • Give this a good stir then place over a medium heat, cover with a lid and let them cook for 3 minutes until they begin to sweat and soften then stir and replace the lid, continuing to cook for 3 more minutes before removing the lid and continuing to cook for 10-15 minutes until they begin to caramelise and become golden but still soft. Set aside.
  • Preheat the oven to 210°C and line a baking tray with baking paper. Toss the dried chickpeas 2 tbsp of olive oil, spices and a little salt and pepper.
  • Scatter onto a lined baking tray and roast for 25-30 minutes until crisp then set aside to cool.
  • Meanwhile, place the remaining chickpeas, 1/3 cup of the caramelised onions, garlic, tahini, lemon into a blender or food processor with 1/2 cup water, sesame oil, salt and pepper and blend to a smooth, creamy consistency. Depending on your chickpeas and tahini, you may need a little more water. Adjust the seasoning to your taste with salt, pepper, or lemon and set aside.
  • Spoon the hummus over a serving platter and drizzle with the remaining extra virgin olive oil and pomegranate molasses, then spoon over the remaining onions, crispy chickpeas, pine nuts and scatter the herbs. Serve with flatbreads and/or crudites.


Courtesy of Australian Onions

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Calories: 626kcal | Carbohydrates: 20.6g | Protein: 12.1g | Fat: 53.9g | Saturated Fat: 7.4g
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