Take traditional chickpea hummus to the next level of flavor with this delicious balsamic caramelized onion hummus recipe. It's vegan, and with my oil-free method for caramelizing onions with balsamic vinegar, it's an elegant and healthy snack perfect for your next party or holiday appetizer.
If you've made homemade hummus or had a browse at the grocery store, you know there is a never-ending variety of flavors. When I ran across hummus with caramelized onions, I had to try it. But of course, I wanted to make a vegan version (no butter) of caramelized onions with no added oil, similar to what I use for red lentil mujadara, only with a deeper, darker, sweeter flavor.
If you're looking for healthier, oil-free hummus recipes, check out beetroot hummus (without tahini), sweet potato hummus, or classic chickpea hummus.
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Table of Contents
Why You'll Love This Recipe
- This is a great make-ahead recipe and tastes even better the next day.
- It's a beautiful appetizer for New Year's celebrations, holidays, parties, or potlucks.
- This recipe is vegan, made with healthy plant-based ingredients and no added oil. Tahini adds natural, healthy fats and calcium.
Ingredients and Substitutions
- Onions. I used yellow onions, but you can also use red or shallots for this recipe.
- Chickpeas. Hummus is all about chickpeas (garbanzo beans). That said, you can substitute them with white beans like cannellini. Hummus connoisseurs will tell you that white bean hummus isn't a 'thing,' but they make a mean balsamic onion dip.
- Aquafaba. This is our fancy name for the liquid from cooked chickpeas. It makes creamy tahini and is an excellent thickener for chickpea pasta sauce or creamed chickpeas and mushrooms.
- Tahini. Use a good-quality tahini that isn't processed with oil (yes, it's a thing). You can also make your own tahini sesame seed paste.
- Balsamic vinegar. Balsamic vinegar is added to the onions, reduced through cooking, and gives them a sweet, tangy flavor boost.
Please see the recipe card at the bottom of this post for the complete list of ingredients, measurements, and instructions.
Recipe Variations
- Instead of garnishing with a few whole chickpeas, use a sprinkle of za'atar seasoning mix or paprika.
- Looking for caramelized onion dip with bacon? Add a handful of hemp seed bacon bits.
Step-by-Step Instructions
Heat a large skillet or frying pan to medium-high heat. Add the chopped onions. Cook for 5-10 minutes, then lower the heat. Stir in 2 tablespoons of water into the onions and continue cooking until the moisture evaporates. Repeat this process several times until the onions are dark brown (not burned).
Add a tablespoon of balsamic vinegar to the onions, stir, and let the moisture cook off. Remove the onions from the heat.
Blend the hummus ingredients using a food processor (preferable) or blender. Use as much aquafaba as necessary to make it smooth.
Blend in ¾ of the balsamic onions. Pulse a few times or make it smoother. Garnish with the remaining onions and a few chickpeas.
Pro Tips
- Set aside a few whole chickpeas for a garnish. This isn't required, but it makes a pretty presentation.
- Caramelizing onions isn't just a method for browning them. It's a slow, deliberate cooking method that uses the natural sugars of onions to create a sweet and rich depth of flavor.
- Think low and slow - it's the secret to caramelizing. Water is added a few tablespoons at a time to keep them from burning, but the low heat, enough to keep them cooking, wins the caramelizing race. If you get in a hurry, you risk the deep golden brown color and may burn them.
Denise’s Time-Saving Tip
Once the onions are cooking on low, blend the hummus ingredients. Just keep an eye on the onions and stir them occasionally.
Serving Suggestions
Serve hummus with caramelized onions and crackers, or make pita chips from homemade whole-wheat pita bread. Sometimes, it's as simple as opening a bag of tortilla chips. It's also delicious with a tray of fresh vegetables like celery or carrot sticks.
Make stuffed portobello mushrooms (large or small) with a sprinkle of sesame seeds or za'atar for a fancy main dish or appetizer.
Balsamic onion chickpea dip stuffed into warm pita bread with a bit of lettuce and tomato is possibly my favorite quick lunch.
Frequently Asked Questions
Store caramelized onion hummus in an airtight container or securely cover the serving dish with plastic wrap. Keep it in the refrigerator for 3-4 days.
Yes. Caramelized onions can be frozen or added to covered ice cube trays in small batches. Freeze for up to 3 months.
Yes, and I’ve made it many times (including my beet hummus). You’ll need extra aquafaba (chickpea liquid). Start blending at a low speed and then increase, adding more aquafaba until the tahini is smooth.
Although there are a lot of recipes for caramelizing onions in the Instant Pot, and they may reduce a few minutes of cooking time, my preference is the stovetop method. It's so easy to burn onions, and the stove allows you to keep full control of the heat and monitor the amount of liquid you add. I've tried, and in my experience, stovetop cooking is better for oil-free caramelized onions.
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👩🏻🍳 Recipe
Balsamic Caramelized Onion Hummus Recipe (Vegan and Oil-Free)
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Ingredients
- 3 cups onions - chopped (see note 1)
- 1 tablespoon balsamic vinegar
- 1 ½ cups chickpeas - 15-ounce/400-gram can, reserve ½ cup liquid from the can.
- ½ cup aquafaba - the reserved chickpea liquid from above
- ¼ cup tahini
- 2 cloves garlic - minced or pressed
- 3 tablespoons lemon juice
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika - or sweet paprika
- ½ teaspoon cumin
- ½ teaspoon black pepper
- ½ teaspoon salt
Instructions
- Start by caramelizing the onions. Heat a large skillet or frying pan over medium heat. When it's hot, add the onions. Stir the onions frequently.
- Once they soften and start to turn golden (5-10 minutes), reduce the heat to medium-low. Add 2 tablespoons of water, stir the bottom of the pan, and continue cooking the onions, stirring them often until all the water is cooked off.
- Repeat the process of adding water, stirring, and cooking the water off a few more times until the onions are a deep brown color. I usually do this 3-4 times. The whole process will take about 40 minutes.
- When the onions are dark (not burned) and the liquid is absorbed, add the balsamic vinegar and do a final pan deglazing (clearing the bottom of any stuck-on onions). Cook until all the liquid is absorbed. Remove the onions from the heat and set aside while you make the hummus.
- Add the chickpeas, ¼ cup of aquafaba, garlic, tahini, lemon juice, onion powder, smoked paprika, cumin, black pepper, and salt to a food processor or blender. Blend until the hummus is smooth, adding more aquafaba as needed. Note: Save a few of the whole chickpeas for a garnish if desired.
- Add ¾ of the balsamic onions to the hummus and pulse a few times to blend them in (longer if you want the hummus super-smooth).
- Transfer the hummus to a bowl. Taste and add more salt or lemon juice if desired. Garnish with the remaining balsamic onions and chickpeas (if you saved a few).
Notes
- I used yellow for this demonstration, but you can also use red onions.
- Caramelizing onions takes time and depends on how dark you want them, the temperature of your pan, and, ultimately, your patience.
- If you forget to save the aquafaba after draining the chickpeas, don't fret. Use cold water to smooth out the hummus.
- Store leftover hummus for 3-4 days in the refrigerator. Keep it in an airtight cont.ainer or cover the serving dish with a lid or plastic dish to preserve the garnishes.
Nutrition
Nutritional information is an estimation only.
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