Family friendly recipes and real life adventures by a mom/nutritionist

Caramelized Onion Hummus

Caramelized Onion HummusOh hummus, you are saviour of sandwiches, best friend to crudités and one of my personal heroes.  I prefer to use a hummus dip for snacking because I just find it a cleaner eating option – especially if you make it yourself.

Between my children and I, we seem to have found a favourite dip that we can go through in one sitting together.  Fontaine Santé makes this incredible caramelized onion hummus that we all love.

But alas, dipping our carrot sticks can get a bit pricey and I’d prefer to have a hummus without canola oil in it  – so I set out on a mission to create my own version.  The result isn’t really much like theirs, but delicious nonetheless.

Caramelized Onion Hummus


1 cup of dried chic peas, soaked overnight, rinsed and cooked. (About 2 1/4 cups cooked)

1/4 cup tahini (sesame paste)

1/4 cup extra virgin olive oil

1 teaspoon sea salt

2 tablespoons apple cider vinegar

2 tablespoons freshly squeezed lemon juice

2 tablespoons water

1 large clove of garlic, minced (more if you like it garlicky)

Olive oil for drizzling on top (optional).

For caramelized onions:

1 medium onion, chopped (I used a red onion, but yellow is just fine)

1 tablespoon extra virgin olive oil

1 pinch of sea salt

Instructions (caramelized onions):

Heat the oil in a frying pan over medium heat.

Add the onions and salt and give it a good stir.

Lower heat to medium low and cook, stirring once in a while, until golden brown and caramelized.  This will take about 30 minutes or so, depending your particular onions.

Remove from heat and allow to cool before adding to hummus.

Instructions (hummus):

Place all the hummus ingredients, except for the water, in a food processor.  Process until smooth, stopping to scrape down the sides as needed.

With the processor running on low speed, add the water and process another few seconds until the hummus is creamy.

Place hummus in a serving bowl.  You have the option of mixing the caramelized onions into the hummus or mixing some in and saving some to place on top (I opted for the latter).

Drizzle some olive oil over the top before serving (optional).

Caramelized Onion Hummus
How do you dip?

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