After School Hummus
Dairy-Free |
Gluten-Free |
Kid Approved |
Quick & Easy |
Snacks |
Low Sodium |
No Added Sugars |
Vegetarian |
Egg-Free |
Nut-Free
This snack staple is the perfect blend of mashed beans, spices, oil, and yogurt.
8
Servings
15 minutes
Total Time
$0.40
Cost per serving *
| Temperature: | N/A |
| Serving size: | 2 tablespoons |
| Prep time: | 15 minutes |
| Total time: | 15 minutes |
| Equipment: | Can opener Colander Blender or food processor |
| Utensils: | Stirring spoon Measuring cups and spoons |
Serving Suggestion and/or Recipe Source:
Serve with fresh vegetables, pita chips, or crackers
Recipe sourced from Share Our Strength's Cooking Matters
* Cost and availability of recipe ingredients may vary across different regions of Ohio. Cost per serving information should be used as a general guide when considering recipe cost.
Nutrition Facts
Recipe PDFIngredients
1 15 ounce can no salt added garbanzo beans (chickpeas)
2 cloves garlic OR 2 teaspoons garlic powder
1 1/2 tablespoons lemon juice (about 1 lemon)
1 teaspoon ground cumin
2 tablespoons olive oil OR vegetable oil
1/8 teaspoon ground black pepper
1/2 cup plain low-fat yogurt
2 tablespoons water
Instructions
- Before you begin, wash your hands, surfaces, utensils, and tops of cans.
- Use a colander to drain garbanzo beans. Discard liquid.
- In the bowl of a blender or food processor, combine garbanzo beans, garlic, lemon juice, cumin, oil, and pepper. Blend on low speed until the beans are mashed and consistency is smooth.
- Stir in 1/2 cup yogurt OR 2 tablespoons water with a spoon.
- For best results, refrigerate for several hours or overnight so the flavors can blend.
Tips
- For a shorter blending time, mash beans with a fork, chop garlic finely, and then stir ingredients thoroughly before adding to the blender.
- Store the hummus in an airtight container in the refrigerator. Use within 2-3 days.
- Add 1/3 cup chopped red pepper for a different flavor.
Featured
Ingredients
Ingredients
What goes in After School Hummus?
Low-fat Yogurt
Garlic Cloves
Canned Garbanzo Beans
Nutritional Information(Per Serving)
CALORIES
80
TOTAL FAT
4.5g
SODIUM
0mg
TOTAL CARBS
9g
PROTEIN
3g
