Carrot and Brown Rice Miso "Hummus"


Geoffrey Zakarian

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Try this yummy take on hummus for your next get-together with friends! The natural prebiotics from the carrots and probiotics from yogurt and miso make this dip good for your gut—and your taste buds. Make sure carrots are cooked thoroughly to ease digestion, and choose soy-, almond-, or coconut-based yogurt if you’re sensitive to dairy or Greek yogurt if you need more protein. For a Crohn’s-friendly dipper try an assortment of vegetables, if tolerated.  And crackers would be a great option, too. Try using the hummus as a spread for sandwiches and wraps to amp up your lunch!

Yields: 4 portions


  • 2 cups fully cooked steamed carrots, hot

  • 1 cup yogurt, low fat

  • 2 teaspoon brown rice miso

  • 1 each lemon’s juice

  • 1 each lemon’s zest

  • 2 tablespoon parsley

  • 2 tablespoon extra virgin olive oil

Method of Preparation:

1. In a food processor, combine the carrots, yogurt and brown rice miso. Puree until thick and creamy. Finish with the lemon juice and lemon zest.

2. Season with salt and pepper and place into a shallow bowl. Swirl the hummus to make a shallow indentation, and drizzle with olive oil and finish with parsley.

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Medical Reviewers: Rachel Baer, RD, LD Last Review Date: Jun 8, 2016

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