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 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
- 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 ½ 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.
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
