Caramelized Onion & White Bean Hummus with Honey Roasted Carrots

Skip Breadcrumb HomeClinics & ProgramsELLICSR KitchenCaramelized Onion & White Bean Hummus with Honey Roasted Carrots
Skill Level
Preparation Time 15 minutes Total Time 40 minutes
Servings 12 Cost Per Serving $0.43
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Image of A plate of white bean hummus with caramelized onions surrounded by honey roasted carrots


4Large Carrots, cut into 3-inch sticks
1/2 tbspHoney
2 cupsCooked White Kidney or Cannellini Beans
2Small Sweet Onions, halved, with skins on
1 headGarlic, halved
1/2 cupParsley
1 tbspBalsamic Vinegar
1/2 tbsp + 1/2 tbsp + 1/2 tbspOlive Oil
To tasteSea Salt and Freshly Ground Black Pepper


  1. ​Preheat the oven to 400 degrees F.
  2. Season the carrot sticks with a ½ tbsp of olive oil and salt. Drizzle with the honey. Place on a baking sheet lined with parchment paper and bake for about 20 minutes.
  3. Drizzle the halved onions and halved garlic head with a ½ tbsp of olive oil and a pinch of salt. Wrap them in foil and place on a baking sheet. Bake for about 25 minutes.
  4. Carefully remove the garlic and onions from their skins and mash together with the remaining ingredients by hand or in a food processor. Season to taste. Serve with the carrots.


  • ​A great healthy eating strategy for special occasions is to bring a nutritious option with you. Bring a bean dip to a party and serve with vegetables to pack the protein, fibre and plant nutrients into each bite. This is also a lower calorie choice if you are watching your weight. If you are trying to put on weight, add extra olive oil to the recipe.
  • If you are watching your weight, try having a small snack such as this dip with vegetable sticks before heading to a party. If you arrive hungry you’ll be willing to eat anything… especially if it’s higher in calories, sugar and fat. Eating a small snack that is low in calories and a source of protein and fibre beforehand will keep you satisfied so you can make healthy choices at your party. 
  • If you’re not feeling well due to cancer and its treatment, you can still enjoy social gatherings. If you are worried about feeling nauseous at dinner, talk to the host about it. Maybe you can join for dessert or tea to avoid some of the cooking smells. You can also bring with you some of the foods you are comfortable eating.