Gluten and Soy Free Recipes for Endometriosis and Ovarian Cysts

Caramelized Onion Hummus | Easy Hummus Recipe

This easy hummus recipe tastes amazing with the simple addition of caramelized onions! Only a few ingredients are needed and it’s packed with health benefits. I love using hummus as a sandwich spread, adding it to wraps, dipping vegetables in it, and even using it to make a creamy pasta sauce (I’ll show you this recipe next!).

Click “Jump To Recipe” (directly below the title of this post) to skip the blog post and go directly to the recipe!  You’ll miss out on helpful tips for this recipe though.

Caramelized Onion Hummus on a plate in front of window
closeup of hummus

Today I’m sharing a recipe that’s amazingly rich on the tongue and equally enriching to the pockets. How so? It’s tasty, healthy, and so easy to make that you’ll forever bypass those pretty packaged store-bought versions. The ingredients you’ll need are simple, few, and likely located in your kitchen right now waiting to be recreated into this very lovely, very mouth watering, Caramelized Onion Hummus.

If there’s one thing, I must say, that I love more than sitting down to enjoy a reeeeally delicious meal (I’m SUCH a hopeless foodie), its saving a chunk of money…on sitting down to enjoy a reeeeeally delicious meal! lol. 

What is hummus?

The word hummus is Arabic for chickpeas, also known as garbonzo beans, Bengal gram, ceci beans, or Egyptian peas. My love, who speaks Arabic fluently, recently told me this! I’ve always thought the term hummus was used specifically for this recipe, but he told me if an Arabic speaker were listing the ingredients needed to make falafel or maybe a chickpea curry, they would use the word hummus when saying chickpeas.

Chickpeas are a legume and the nutrients listed for them are IMPRESSIVE!! The other ingredients in hummus: Olive oil, tahini (a sesame seed paste), garlic, lemon, and salt lend hummus its awesome and unique flavor while also keeping it a highly healthy and clean topping for snacks!!

Where does hummus come from anyways?

As its Arabic name implies, hummus originated in The Middle East (the geographical region composed of countries like Jordan, Lebanon, Syria, Saudi Arabia, etc) yet it has been enjoyed across so many centuries and cultures that its specific country of origin has become uncertain.

The tradition for preparing hummus has remained unchanged, mostly. Chickpeas are cooked then pressed or blended down with the remaining ingredients forming a paste to be used as a dip or a spread. [Prep tip: Leaving a larger amount of liquid in your mixture will give you an amazing hummus sauce for drizzling over the top of, well…anything!] Hummus is often eaten with pita bread (now a days, pita chips), but you can substitute the chips for some yummy roasted eggplant, zucchini, carrots, or crispy fried cauliflower.

But, as I said, the preparation of hummus remains MOSTLY unchanged. With a surge of pricey new hummus flavors reaching store shelves, I just HAD to find an inexpensive way to enjoy the new flavors without the pinch.

Health Benefits:

Chickpeas contain high amounts of protein, vitamins (A, E, C), folate potassium, and magnesium. They are a great source of fiber which helps to feed the healthy bacteria in the gut and improve digestion. Research suggests that they are also beneficial in weight management and glucose and insulin management. 

Sesame seed increases plasma g-tocopheral and enhances vitamin E activity which acts in protecting against various ailments like heart disease and in a study it was shown to inhibit growth in cancer cells. Because sesame seeds are a rich in mammalian lignan precursors, they may offer a degree of protection against breast cancer.

***NOTE: This blog is not intended to replace the advice of a qualified healthcare practitioner.  All information contained in this blog is the opinion of Monique and is not to be interpreted as medical advice.

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Caramelized Onion Hummus on a plate in front of window

Caramelized Onion Hummus

An easy hummus recipe!

Course Appetizer, Dinner, Lunch, Side Dish, Snack
Cuisine American, Mediterranean
Keyword easy hummus recipe, healthy hummus recipe, hummus health benefits
Prep Time 15 minutes
Total Time 15 minutes
Servings 3 cups
Author Daytime Vegan


  • 1 tablespoon olive oil
  • 1 yellow onion chopped
  • 3 garlic cloves roughly chopped
  • 1 tablespoon chopped fresh jalapeño optional
  • 2 cups cooked chickpeas rinse and drain if using canned chickpeas
  • 1/4 cup tahini
  • 1 teaspoon ground cumin
  • Juice of one lemon
  • salt to taste
  • 1/8 cup olive oil


  1. Place a pan on medium heat. Once hot, add the 1 tablespoon olive oil and onion. Cook for about 5 minutes, or until the onion is soft. Add the garlic and cook for another 5 minutes or so, until they are lightly golden brown.

  2. Place everything in a blender or food processor and blend until smooth.
  3. Serve. You can dip vegetables in this hummus, use it in sandwiches and wraps, make hummus bowls, and even use it as a creamy pasta sauce, which I will show you in the next blog post! It’s very versatile and high in protein.

Recipe Video

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