Easy Roasted Corn Hummus in the Instant Pot
Easy roasted corn hummus in the Instant Pot combines corn, hummus, and a vegetable medley to serve up a delicious appetizer or main course.
If you’re like me, you love bread and might want to pair this roasted corn hummus with whole wheat naan bread. However, you could also serve this easy hummus with tortilla chips or pita chips. Or, if you are baby Joe, you might just eat it plain!
GUT HEALTHY MICRO SUPERSTARS FEATURED IN roasted corn hummus
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This recipe was inspired by the book, Cool Beans, by Joe Yonan. It’s a great book with some pretty cool recipes, but with a toddler and a large family, they are a bit of a stretch to complete.
Here, I use frozen corn instead of corn cobs, an Instant Pot and canned chickpeas instead of soaking dried beans for an extended period of time, and an immersion blender instead of putting batches of hummus into the food processor or blender. I’ve also added some additional healthy veggies to the corn sauté to kick up the spice!
How Much Effort Is This Going to Take?
This one is pretty easy, the hummus is a one pot recipe and can be made ahead and kept warm in the Instant Pot for up to 10 hours. The corn sauté can be made in a skillet and served immediately as a garnish with the corn hummus.
- Make the hummus in the Instant Pot by combining all the ingredients.
- Press pressure cook. Set timer 12 minutes. DONE. Seriously, it’s not complicated I am telling you!
- Make the corn sauté. This requires slightly more work because you have to chop the ingredients, and then sauté them in a skillet.
- Serve. Hummus in bowl or on plate. Corn sauté on top. Voila.
What Are the Health Benefits of Corn Hummus?
This recipe’s main ingredients are chickpeas and corn. Both are good sources of vitamins and nutrients for your gut. Particularly chickpeas, are a fantastic fiber source supporting your gut health and digestion. I’ve written about chickpeas in my post Mediterranean Pizza with Sun-Dried Tomatoes and will summarize below.
Chickpeas please!
Seared chickpeas add an amazing source of fiber (Bulsiewicz, 2020; Monk et al., 2016). They have been found to help balance your microbiota and enhance the barrier that regulates your nutrient absorption preventing pathogenic bacteria from invading (Rios-Arce et al., 2017). In plain English, they help your body keep the bad stuff out and better balance the good stuff.
Corn, an American Staple
Corn is high in antioxidants, making it an excellent contributor to your gut health. Corn includes zeaxanthin and lutein which support eye health (Abdal-Aal et al., 2013). It also has a large amount of ferulic acid, which supports the development of short chain fatty acids that keep our guts healthy (Admon & Liu, 2002). In fact, there is more ferulic acid in corn than there is in other grains including, oats, wheat, and rice (Admon & Liu, 2002). Additionally, corn is low in calories, with one husk of corn equal to about 100 calories (Herr, 2022). This is the same as about 1 apple (Herr, 2022).
Beans and grains are complementary food groups, notching up the micro superhero bacteria in one another. Corn, is often thought of as a vegetable. However, it’s really a vegetable masquerading as a grain. Due to its high level of ferulic acid, corn provides all the benefit of incorporating a grain with less calories, and great taste.
Corn Hummus is a Meal Train Go To Recipe
This is a great recipe to make for a meal train. First, the corn hummus is both delicious and good for your gut. Many meal trains are meant to support people who have just had a baby or who are recovering from something. What better way to support someone than to give a healthy meal that is filling and savory?
Second, this recipe makes a large batch that is easy to transport in a tupperware container, easy to reheat, and gluten-free, vegan, and largely free of common allergens (aside from pine nuts which are optional).
Kid Approved and Easy, Try It Today!
Easy Instant Pot Corn Hummus is easy. It will provide several days of snacks and lunches. I have even used it as a layer in one of my homemade pizzas on the grill! Try it yourself today, or make it ahead of time for a delicious pot luck dish to pass.
Easy Roasted Corn Hummus in the Instant Pot
Equipment
- 1 skillet
Ingredients
Hummus
- 3 cans chickpeas with liquid
- 2 cloves garlic minced
- 1 cup frozen corn
- 1 bay leaf
- 1 medium Spanish onion ends cut off, peeled, washed, and halved
- 2 strips dried seaweed optional
- 1 cup bean stock
- 1 large lemon halved, juice of
- 3/4 cups tahini
- 1/2 cup olive oil extra virgin
- 2 tbsp Mediterranean sea salt
- 1 tbsp cumin
Corn Saute
- 1 tbsp olive oil extra virgin
- 1 poblano pepper diced
- 1 large shallot sliced thinly
- 2 cups frozen corn fire roasted
- 2 tsp coriander
- 1 tsp cumin
- 1 tsp red pepper flakes
- 1 tsp dried oregano
- 1/4 tsp salt
- 1 large lemon juice of
- 1 cup fresh cilantro roughly chopped
- 1/2 cup pine nuts optional
Instructions
Make the Hummus
- In the Instant Pot, canned chickpeas with liquid, garlic, frozen corn, bay leaf, onion, and seaweed. Stir. Close lid.3 cans chickpeas with liquid, 2 cloves garlic, 1 cup frozen corn, 1 bay leaf, 1 medium Spanish onion, 2 strips dried seaweed
- Pressure cook on high in instant pot for 12 min.
- When it is finished, allow it to vent naturally.
- When it is done venting, open the lid and remove the bay leaf and onion.
- Place a strainer in a large bowl (so you can save the liquid stock) and drain the beans in the strainer. Then, put the beans back in the silver instant pot.
- Put the silver inner pot in the instant pot outer shell.
- Pour 1 cup of bean stock in the instant pot with the beans.1 cup bean stock
- Then, add the juice of one large lemon.1 large lemon
- Add tahini and olive oil3/4 cups tahini, 1/2 cup olive oil
- Use an immersion blender to blend until smooth with a few chunks of corn.
- Add the seasoning. Stir to combine.2 tbsp Mediterranean sea salt, 1 tbsp cumin
- Serve or keep warm in the Instant Pot until ready to serve.
Make the Corn Sauté
- On the stove, heat a skillet to medium. Add 1 tbsp olive oil.1 tbsp olive oil
- Add the shallot in first, saute for 1 minute.1 large shallot
- Add the poblano, saute for 2 min.1 poblano pepper
- Add the 2 cups frozen corn. Saute for 4 min.2 cups frozen corn
- Add the seasoning. Stir.2 tsp coriander, 1 tsp cumin, 1 tsp red pepper flakes, 1 tsp dried oregano, 1/4 tsp salt
- Remove from heat.
- Fold in cilantro. Add juice of 1 lemon.1 large lemon, 1 cup fresh cilantro
Serve
- Spoon a hearty helping of corn hummus onto a plate or bowl. Garnish with corn saute. Sprinkle pine nuts to finish.1/2 cup pine nuts
- Serve with whole wheat naan bread, tortilla chips, or your favorite pita!
