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protein-rich hummus veggie cups

Protein-Rich Hummus Veggie Cups

These protein-rich hummus veggie cups are a healthy, colorful snack made with creamy hummus and fresh crunchy vegetables. They’re perfect for parties, lunchboxes, or a quick snack. Each cup is easy to make, portable, and packed with protein and flavor.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 6 Cups
Course: Snack
Cuisine: Mediterranean
Calories: 150
Ingredients Method Notes

Ingredients
  

For the hummus:
  • 1 can 15 oz chickpeas, drained and rinsed
  • 3 tablespoons tahini
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 garlic clove
  • 1/2 teaspoon cumin
  • Salt to taste
  • Water to thin the hummus, if needed
For the veggie cups:
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber sliced into sticks
  • 1 cup carrots sliced into sticks
  • 1 red bell pepper sliced into sticks
Optional: fresh parsley or cilantro for garnish
Optional: roasted chickpeas or pumpkin seeds for topping

Method
 

Make the hummus:
  1. Add chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt into a food processor.
  2. Blend until smooth. If it’s too thick, add a tablespoon of water at a time.
  3. Taste and adjust seasoning.
Prepare the vegetables:
  1. Wash all vegetables.
  2. Slice carrots and cucumbers into sticks.
  3. Slice bell pepper into thin strips.
  4. Halve the cherry tomatoes.
Assemble the cups:
  1. Spoon 2–3 tablespoons of hummus into the bottom of each cup.
  2. Arrange veggie sticks vertically in the hummus, like a little bouquet.
  3. Sprinkle with fresh herbs, roasted chickpeas, or seeds if desired.
Serve or store:
  1. Serve immediately for the best crunch.
  2. Can be prepared ahead and refrigerated up to 24 hours.

Notes

  • You can swap any of the vegetables for what you have on hand. Zucchini or snap peas work well.
  • If packing for lunchboxes, keep hummus and veggies separate until ready to eat to maintain crunch.
  • Try adding a sprinkle of paprika, lemon zest, or roasted seeds for extra flavor and texture.