Zucchini Hummus Bites

Whether enjoyed as a light lunch, an appetizer, or a mid-afternoon snack, this Zucchini hummus bite will satisfy your taste buds and your body’s nutritional needs. The Zucchini Hummus Bite is a delightful fusion of flavors and textures, offering a nutritious and satisfying treat that is easy to prepare and packed with health benefits. This simple yet elegant snack combines the creamy goodness of hummus with the crunch of roasted zucchini and the burst of flavor from cherry tomatoes, creating a harmonious symphony of taste.

Zucchini is a versatile vegetable that is low in calories and high in nutrients. It is an excellent source of vitamins A and C, potassium, and fiber. Roasted zucchini adds a smoky depth of flavor and enhances its natural sweetness. Hummus, a traditional Middle Eastern dip made from chickpeas, is a powerhouse of protein, fiber, and healthy fats. It is also a good source of iron and magnesium. I use classic hummus with chickpea, tahini, garlic, and olive oil. You can substitute it with your choice of hummus.

Cherry tomatoes, with their bright red color and sweet-tart flavor, are a nutritional powerhouse. They are packed with vitamins A and C, potassium, and lycopene, an antioxidant linked to various health benefits. Basil, a fragrant herb, is rich in vitamin K and an antioxidant source. It adds a fresh, herbaceous flavor to the snack.

Combining zucchini, hummus, and cherry tomatoes creates a satisfying, nutritious, well-rounded snack. The protein and fiber from hummus and zucchini help keep you full and satisfied, while the vitamins and antioxidants contribute to overall health and well-being.

Making this snack is incredibly easy. Roast the zucchini and tomatoes, spread hummus on the zucchini slices, and top with cherry tomatoes and fresh basil. You can also add a sprinkle of microgreens or chili flakes for extra flavor and visual appeal. This snack is perfect for a quick, healthy meal or a satisfying afternoon treat.

Zucchini Hummus snacks are delicious, nutritious, easy to make, and packed with health benefits. The combination of flavors and textures will surely please your taste buds, while the nutritional value will satisfy and energize you. So, try this recipe the next time you're craving a healthy and flavorful snack!

Makes - 20-22

Preparation time - 15 mins

Cooking time - 15 mins

Total time - 30 mins

 Ingredients

Zucchini- 1 large

Hummus- 1 cup (any variety)

Cherry tomatoes- 20

Basil leaves- 8-9 (thinly chopped)

Olive oil- 1 ½ tbsp

Garlic - 2 cloves(minced)

Italian seasoning- 1 tsp

Turmeric Powder- ½ tsp

Black pepper

Salt (as per taste)

Microgreens - (optional)

Chilli flakes- (optional)

Hummus recipes

• https://www.nutrifiedhealth.com/post/cajun-spicy-black-chickpea-dip

• https://www.nutrifiedhealth.com/post/no-oil-hummus

  
  

Directions

1. Prepare the zucchini by cutting off both ends and then slicing it into thin slices, about ¼ inches thick.

2. Combine the Italian seasoning, minced garlic, olive oil, salt, and pepper in a small bowl.

3. Place the zucchini and tomatoes on a cooling rack in a rimmed baking tray. Apply the olive oil-spice mixture to the zucchini and tomatoes.

4. Preheat the oven to 425 degrees F. Bake the zucchini for 10-12 minutes, flipping it in between.

5. Once baked, let the zucchini and tomatoes cool. Then, arrange the zucchini in a single layer on a serving plate. Spread a generous amount of hummus on each zucchini slice. Top it with the roasted cherry tomatoes. Finally, sprinkle basil leaves, microgreens, and chili flakes. Enjoy!

References

1. Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects - PubMed (nih.gov)

2. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow” - PMC (nih.gov)

3. Antioxidant, anti-inflammatory and anti-proliferative activities of green and yellow zucchini (Courgette) | Applied Nanoscience (springer.com)

4. (PDF) CHARACTERISTICS OF ZUCCHINI (researchgate.net)

5. The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review - PMC (nih.gov)

6. An Afternoon Hummus Snack Affects Diet Quality, Appetite, and Glycemic Control in Healthy Adults - PMC (nih.gov)