After School Hummus
Dairy-Free |
Gluten-Free |
Kid Approved |
Quick & Easy |
Snacks |
Low Sodium |
No Added Sugars |
Vegetarian
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
| Serving size: | 2 tablespoons |
| Prep time: | 15 minutes |
| Total time: | 15 minutes |
| Equipment: | Can opener Colander Blender or food processor |
| Utensils: | Spoon |
Serving Suggestion:
Serve with fresh vegetables, pita chips, or crackers
Recipe sourced from Share Our Strength's Cooking Matters
Nutrition Facts
Recipe PDFIngredients
1 15 ounce can no salt added garbanzo beans (chickpeas)
2 medium garlic cloves, peeled
1 1/2 tablespoons lemon juice
1 teaspoon ground cumin
2 tablespoons olive or vegetable oil
1/8 teaspoon ground black pepper
1/2 cup plain non-fat yogurt OR 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
- You can substitute garlic powder (1/4 teaspoon) for garlic clove.
- 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?
Yogurt
Garlic Cloves
Canned Garbanzo Beans
Nutritional Information(Per Serving)
CALORIES
80
TOTAL FAT
4.5g
SODIUM
0mg
TOTAL CARBS
9g
PROTEIN
3g
