After School Hummus Kid Approved!

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.

After School Hummus
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

Ingredients

1 can (15 ounces) reduced sodium garbanzo beans (chickpeas)

2 medium garlic cloves, peeled

1 ½ tablespoons lemon juice

1 teaspoon ground cumin

2 tablespoons oil, vegetable or canola

1/8 teaspoon ground black pepper

½ cup plain nonfat yogurt OR 2 tablespoons water

Instructions

  1. Before you begin wash your hands, surfaces, utensils and tops of cans.
  2. Use a colander to drain garbanzo beans. Discard liquid.
  3. 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.
  4. Stir in ½ cup yogurt OR 2 tablespoons water with a spoon.
  5. 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.
Ingredients

What goes in After School Hummus ?

Yogurt
Yogurt
Garlic Cloves
Garlic Cloves
Canned Garbanzo Beans
Canned Garbanzo Beans

Nutritional Information
(Per Serving)

CALORIES
80
TOTAL FAT
4.5g
SODIUM
0mg
TOTAL CARBS
9g
PROTEIN
3g
See complete nutrition facts >>
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