Hummus is one of the smarter options for snacks and lunches, because it’s high in protein and low in calories (1). This riff on the classic adds more vegetables to lighten it up and makes it even healthier. Adding carrots gives it a pop of color and a little natural sweetness — and serving it in cucumber boats cuts out the carbs in the standard pita bread.

RD Tip: This recipe will leave you with some extra hummus, which would work well as a sandwich spread or a light snack with cut up fresh vegetables.

Active time: 15 minutes | Total time: 20 minutes

Carrot-White Bean Hummus in Cucumber Boats

Ingredients

• 1 cup (128g) sliced carrots
• 4 cloves garlic, peeled
• 15 oz (425g) canned navy beans, drained and rinsed
• 1/2 cup (120g) tahini
• 1/4 cup (62g), plus 1 tbsp, fresh lemon juice
• 1/2 tsp salt
• 1/2 tsp paprika
• 5 medium cucumbers
• 2 large green onions, chopped

Directions

Set up a steamer and steam the carrots and whole garlic cloves over simmering water for 5 minutes. Transfer to the bowl of a food processor. Add the navy beans and process, scraping down the sides as needed, until completely smooth. Add the tahini, and process until smooth and well-mixed. Drizzle the lemon juice through the feed tube while the machine is running, then add the salt and paprika and mix. Scrape into a medium bowl. It will be thick; if desired, stir in a little water.

To serve, peel the cucumbers (if desired), then halve lengthwise. Using a small spoon, scrape out the seeds and pulp. Spoon 3 rounded tbsp of hummus into the cavity of each cucumber, spreading evenly with the spoon. Place on a plate, and sprinkle with green onions. Serve immediately.

Serves: 5 | Serving Size: 2 cucumber halves + 3 tbsp hummus

Nutrition (per serving): Calories: 299; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 442mg; Carbohydrate: 31g; Dietary Fiber: 10g; Sugar: 5g; Protein: 11g

Nutrition Bonus: Potassium: 740mg; Iron: 22%; Vitamin A: 114%; Vitamin C: 25%; Calcium: 12%

Originally published October 13, 2018; Updated July 2026