Hummus is a great spread that can encourage kids to eat more vegetables. At our house we use it as a dip for carrots, celery, or pita (or tortilla) chips. We also spread it on toast (with avocado, tomato slices, and sea salt) or on a wrap (with lettuce, olives, and tomatoes). My daughter likes to eat hummus mixed with salsa with a spoon .
There are many hummus recipes on the web. Mine is below. Very tasty!
This hummus is rich in:
- Manganese and vitamin B6 from garlic, in addition to garlic’s anti-inflammatory, antibacterial, and antiviral roles
- Proteins, healthy fats, fiber, manganese, folate, and copper from chickpeas
- Healthy fats, vitamins, and minerals from avocado oil
- Calcium, iron, cooper and manganese from tahini (sesame paste)
- Vitamin C from lemon juice
Makes 3 ¼ cup
3 cups cooked chickpeas (or 2 cans, 15 oz. each, chickpeas drained, not rinsed – keep some water and use it instead of oil if you prefer)
4 tablespoons avocado oil * (see note)
3 tablespoons tahini (sesame paste)
4-5 small garlic cloves
6 tablespoons lemon juice
1 teaspoon cumin
½ – 1 teaspoon sea salt – to taste (if you use water from drained chickpeas, you might not need to use salt; taste and decide before you add the salt)
Blend all the ingredients in a food processor until smooth.
Store in the fridge for up to 5 days.
* Olive oil works as well. Or plain water. Or water drained from the chickpea cans. Or a mixture of these liquids. Just make sure you don’t use more than 4 tablespoons of liquid as the hummus will become runny.
This hummus has a mild taste that many kids will like. We usually add more garlic (total of 7 garlic cloves) and more lemon juice (total of 7 tablespoons) to our hummus. If you think the hummus needs more garlic or lemon juice or both, adjust them according to your taste (or better yet, to your child’s taste).
Do your children like to eat hummus? What is their favourite way of eating it?
Source of nutritional information: