Protein-Powered Hummus With Crisp Vegetables
Elevate your daily snack with this gut-friendly hummus dip boosted with omega-rich hemp hearts. Crisp sugar snap peas and baby carrots provide the perfect satisfying crunch.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Store leftover hemp hearts in the refrigerator to keep their delicate omega-3 fats fresh for longer.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Scoop the hummus into a shallow bowl
- 01
Scoop the hummus into a shallow bowl
Scoop the hummus into a shallow bowl. Use the back of a spoon to create a small swirl or well in the center.
Tap card to mark done - 02
Drizzle a very light touch of olive…
Drizzle a very light touch of olive oil into the well, then sprinkle the hemp hearts evenly over the top to boost the plant protein. Add a pinch of paprika, black pepper, and flaky sea salt if desired.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Wash the sugar snap peas and snap…
Wash the sugar snap peas and snap off any tough stem ends.
Tap card to mark done - 04
Serve the baby carrots and snap peas…
Serve the baby carrots and snap peas alongside the protein-boosted hummus for a crunchy, gut-friendly snack.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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