High Protein 🤖 AI Generated

Bone Marrow Hummus – Roasted & Protein-Packed

Creamy, umami-rich hummus topped with caramelized roasted bone marrow – a luxe appetizer that tastes indulgent but cuts 40% calories through smart swaps. High-protein, Middle Eastern comfort that satisfies cravings without the guilt.

20m

Prep Time

35m

Cook Time

Servings

312

Calories

22g

Protein

🛒 Ingredients

✓ 1 can (400g) chickpeas, drained and rinsed
✓ 2 tbsp tahini
✓ 3 tbsp plain 0% Greek yogurt
✓ 1.5 tbsp extra-virgin olive oil
✓ 1 tbsp bone broth (unsalted)
✓ 2 cloves garlic, minced
✓ 2 tbsp fresh lemon juice
✓ 0.5 tsp ground cumin
✓ Salt and white pepper to taste
✓ Ice water (2–3 tbsp, as needed)

👨‍🍳 Instructions

1. Prep the Bone Marrow: Place marrow bones on a cutting board. Using a sharp knife, carefully score the marrow along the length to help it roast evenly. Pat dry with paper towels. This ensures even caramelization.

2. Roast the Bones: Preheat oven to 450°F (230°C). Place bones cut-side up on a lined baking sheet. Roast for 12–15 minutes until marrow is soft, yielding, and slightly browned at edges. Don't overcook or marrow will leak out.

3. Blend the Base: While bones roast, add drained chickpeas, tahini, Greek yogurt, minced garlic, and lemon juice to a food processor. Pulse until combined but still chunky (about 15 seconds).

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4. Emulsify with Oil & Broth: With the processor running, slowly drizzle in the olive oil and bone broth. Continue blending for 1–2 minutes until silky. The mixture should flow but hold its shape.

5. Season to Taste: Add cumin, salt, and white pepper. Taste and adjust lemon juice or salt. If too thick, add 1 tbsp ice water at a time until you reach a soft-serve consistency. Blend briefly to combine.

6. Spoon and Rest: Transfer hummus to serving bowls (about 3.5 oz per bowl). Use the back of a spoon to create a shallow well in the center. Let sit at room temperature for 5 minutes to allow flavors to settle.

7. Scoop and Top: Using a small spoon, carefully scoop the roasted marrow from the bones. Place 0.6 oz marrow into the center well of each hummus bowl.

8. Finish and Serve: Sprinkle marrow with fleur de sel and smoked paprika. Garnish generously with fresh parsley and microgreens. Serve immediately with warm pita, crudités, or whole-grain crackers.

📊 Nutrition per Serving

Calories312 kcal

Protein22g

Carbohydrates41g

Fat12g

Fiber8g

🏷️ Tags

#high-protein hummus recipe#bone marrow appetizer healthy#40% lower calorie indulgent dip

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