Red Pepper Hummus & Courgette Sticks – A Colourful Fibre-Rich Snack

Creamy red pepper hummus with warm courgette sticks for a colourful fibre-rich snack

Recipe type: 🔵 Sports Nutrition – Recovery Meal ||🟢 Weight Management – Balanced

This red pepper hummus with courgette sticks combines chickpeas, tahini and vegetables in a colourful snack or light meal. It provides fibre and satisfying fats for weight management.

If you’re more active, you can add pitta, crackers or another carbohydrate source for extra energy. See my sports nutrition services to know more.

Ingredients

For the Hummus:

160g chickpeas, drained

 160g roasted red peppers, drained & chopped (store-bought or homemade)

1 tbsp. tahini

 2 tbsp. olive oil

 1 lemon, zest & juice (divided)

 2 cloves garlic, finely chopped

 Salt and pepper to taste

For the Courgette Sticks:

200g courgettes, sliced into sticks

30g pine nuts, toasted

2 tbsp. olive oil

1 tsp. herbs de Provence

Salt and pepper to taste

Method

1. In a dry frying pan, toast the pine nuts until golden. Remove and set aside.

2. In a small bowl, combine 2 tbsp. olive oil, garlic, half the lemon juice and zest, herbs de Provence, salt, and pepper.

3. Toss the courgette sticks in the marinade and set aside.

4. In a food processor, combine chickpeas, roasted red peppers, tahini, 2 tbsp. olive oil, remaining lemon juice and zest. Blend until smooth. Season with salt and pepper to taste.

5. Heat a frying pan over medium heat. Sauté the marinated courgette sticks for 6 minutes until tender.

6. Top the hummus with sautéed courgette sticks and sprinkle with toasted pine nuts. Enjoy!

Janie’s Nutrition Notes

Chickpeas contribute fibre and plant protein, while tahini, olive oil and pine nuts add satisfying fats. Serve with courgette for a lighter option or add wholegrain pitta when you need more carbohydrate.

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