This ultralight chocolate hummus recipe is absolutely divine and believe it or not, a healthy snack option!
Healthy protein for muscle recovery:
The garbanzo beans and nut butter provide great sources of vegan protein. Keep in mind that protein consumed post exercise is important for muscle recovery. It is recommended that 20-30 grams of protein be consumed within two hours of exercise. One serving of this hummus recipe provides 11 grams of protein. What an awesome way to treat yourself after putting in the miles!
Healthy fats for sustainable energy:
The fat content of the nut butter and coconut oil provide sustainable energy for those long days in the backcountry. If dehydrating this recipe for the backcountry, it comes in at an impressive 142 calories per ounce. Not bad for a healthy treat! If you’re not climbing the tallest peak, the coconut oil can be left out to reduce total calories of the recipe without changing the flavor. If treating yourself to this yummy snack at home, leaving out the coconut oil is probably not a bad idea unless you’ve just returned from a trail run. Your waistline will thank you.
Healthy ingredients and easy preparation:
The hummus requires a limited number of ingredients that are void of artificial colors, flavors and sweeteners. Add all of the ingredients to a blender and that’s it! A mouth watering healthy snack prepared within minutes. If preparing the recipe for use in the backcountry, simply spread the mixture onto dehydrator trays and dehydrate at 125 degrees until completely dry. The hummus requires less than 15 minutes to rehydrate in the backcountry which is important when your stomach is impatiently waiting for the next meal.
A word of advice…
Consider making a double batch as it will be difficult to save this hummus recipe for later.
Healthy Chocolate Hummus Recipe
Four 1.6 oz (dry weight) servings
1 (15 oz) can garbanzo beans, drained and rinsed
1/2 cup cocoa powder
1/2 cup cane sugar
1 1/2 tsp vanilla extract
1/2 tsp table salt
1 packet (2 Tbsp) Justin’s® vanilla almond butter or nut butter of choice per serving
1 packet (1 Tbsp) Trader Joe’s® coconut oil per serving
1 chocolate mint Honey Stinger® waffle per serving
Note: Removing the chickpea skins prior to blending will result in a smoother consistency. However, this is not a critical step.
- Put all ingredients in a blender. If dehydrating the recipe for later use nut butter and coconut oil will be added at time of consumption. If the recipe will be consumed fresh, nut butter and coconut oil may be added during this step.
- Add 1/2 cup water and puree until mixture is smooth. More or less water may be necessary to reach the desired consistency.
- Pour the mixture onto dehydrator trays and spread evenly.
- Dehydrate at 125 degrees until completely dry. The mixture will become brittle.
- Divide the mixture into 4 x 1.6 oz servings and store in a bag or container to be used in the backcountry.
- Pair with 1 packet (2 Tbsp) nut butter of choice and 1 Tbsp (0.5 oz packet) coconut oil.
- Add 2 oz cold water to hummus mixture.
- Stir and let stand for approximately 15 minutes or until fully rehydrated.
- Additional water may be needed to reach desired consistency.
- Add 1 packet (2 Tbsp) nut butter and 1 Tbsp (0.5 oz packet) coconut oil.
- Stir to mix well, spread on chocolate mint waffle and enjoy!
Nutrition information (per serving):
Calories: 602 kcal
Calories per ounce: 142 kcal/oz
Protein: 11 grams
Carbohydrates: 58 grams
Fiber: 8 grams
Total Sugars: 30 grams
Fat: 38 grams
Note: Deduct 150 calories if waffle is not consumed.
For more recipes like this one, check out our newly released Ultralight Recipes for Outdoor Explorers Cookbook!
About the author:
Aaron Owens Mayhew, MS, RDN, CD is the founder of Ultralight Meal Planning for Outdoor Explorers and owner of Backcountry Foodie™. Aaron is a registered dietitian and ultralight long-distance backpacker with a passion for food. She spends much of her time experimenting with new ultralight recipes in her kitchen and later trail tests them to ensure that they meet backcountry adventurers’ needs. Aaron also offers a nutrition consulting service where she helps outdoor adventurers meal plan for their next big trip. She counts calories so you don’t have to! You can follow Aaron’s adventures in the kitchen and in the backcountry via Instagram and Facebook.