Healthy Vegan Fruit Dip [AKA Sweet Hummus]
User Reviews
5
Healthy Vegan Fruit Dip [AKA Sweet Hummus]
Description
This dip combines cooked chickpeas with unsweetened applesauce, lemon juice, and natural sweeteners like maple syrup and coconut sugar to create a sweet, creamy base. Vanilla extract and cinnamon add warm, aromatic notes, enhancing the flavor complexity without overwhelming the palate. The preparation involves blending all ingredients until smooth, ensuring a uniform texture that is easy to scoop and spread.
The dip’s flavor is mild and subtly sweet, making it versatile for pairing with a variety of fruits and snacks. The chickpeas provide a neutral base that carries the sweet and tangy flavors from the other ingredients, while the cinnamon adds a slight warmth. The dip offers a consistency similar to traditional hummus, but with a dessert twist.
It works well as a fruit companion at snack time, dessert, or gatherings where a lighter, plant-based option is desired. The dip’s smooth texture also allows it to be spread on cookies or used as a filling in sweet treats, expanding its usability beyond just dipping.
Using unsalted chickpeas is recommended to maintain the intended sweetness. Chickpeas cooked from dried tend to yield a creamier texture compared to canned. Adjust sweetness after blending to personal preference. A high-speed blender produces the smoothest results.
Ingredients
- 1.5 cups chickpeas cooked or canned
- 2 tablespoons applesauce unsweetened
- 2 tablespoons lemon juice approx. half a large lemon
- 2 tablespoons maple syrup
- 2 tablespoons coconut sugar or brown sugar, unrefined
- 1 teaspoon vanilla extract pure
- 1 teaspoon cinnamon
Optional Dippers
- melon sliced
- pineapple
- apple
- strawberry
- banana
- grape
- raspberry
- Blueberry
- pretzels
- marshmallows
- cookies
- graham crackers
Instructions
- Add all the ingredients to a blender or the bowl of your food processor and process until smooth.
- Serve with your favourite fruits or other dippers.
Notes
- Use unsalted chickpeas to keep the dip's natural sweetness prominent.
- Chickpeas cooked from dried produce a creamier texture than canned varieties.
- High-speed blenders help achieve the smoothest, creamiest consistency.
- Taste the dip after blending and adjust sweetness as preferred.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Servings
Amount Per Serving
Calories 79 kcal
% Daily Value*
| Calories | 79cal | 4% |
| Carbohydrates | 15g | 5% |
| Protein | 3g | 6% |
| Fat | 1g | 2% |
| Sodium | 9mg | 0% |
| Potassium | 109mg | 2% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 10IU | 0% |
| Vitamin C | 2mg | 2% |
| Calcium | 23mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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