Bean and Garlic Dip (Hummus)
Make yourself a homemade batch of hummus. It's a great way to get kids involved in the kitchen.
Number of Servings: 16
Serving Size: 2 tablespoons
1 15-ounce can garbanzo beans (reduced sodium), drained and rinsed
1 teaspoon minced garlic
1/4 teaspoon salt
1 1/2 teaspoons lemon juice
1 1/2 tablespoons olive oil
Optional: 3/4 teaspoon ground cumin
2-4 tablespoons water
Time needed: 10 minutes preparation
- Combine beans, garlic, salt, lemon juice, olive oil, and cumin (optional) in a food processor or blender.
- Blend on low speed, gradually adding water until desired consistency is achieved.
- Serve with small slices of whole wheat.
- Refrigerate leftovers.
|Total Fat:||2 g|
|Saturated Fat:||.2 g|
|Total Carbohydrate:||4.2 g|
|Dietary Fiber:||1 g|
|Total Sugar:||0 g|
Tips and Variations
Serve with small slices of whole wheat pita bread, cut into slices or wedges.
Older children can help by measuring the ingredients.
Younger children enjoy operating the food processor or blender with adult supervision.
Authentic hummus includes tahini (ground sesame seed paste) as an ingredient. If using tahini, use 1 ½ tablespoons. Do not add water.
Drizzle olive oil on top.
This was adapted from the United States Department of Agriculture's Hummus (no date; What's Cooking? USDA Mixing Bowl).
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