After-school snacks offer an opportunity to add important nutrients to a child’s diet and also to curb appetites until the dinner bell rings. Peanut butter anoints hummus with a kid-approved flavour profile (and some extra protein) making this healthy dip something that little legs will run home for. Possible dippers include apple wedges, baby carrots, sliced red pepper, celery, and baked tortilla chips. It can also be spread on brown rice cakes.
Kids in action
Allow your under-aged helpers to place all of the ingredients in a food processor container and then, when secured, hit the go button.
Tip
Soaking and simmering chickpeas with some baking soda encourages the legumes to break down during cooking, making for a creamier dip.
Peanut Butter Hummus
Ingredients
- 1/2 cup (125 mL) dried chickpeas
- 1 tsp (5 mL) baking soda, divided
- 1/3 cup (80 mL) natural peanut butter
- Juice of 1/2 lemon
- 2 Tbsp (30 mL) extra-virgin olive oil
- 2 tsp (10 mL) honey
- 1 garlic clove, minced
- 1 tsp (5 mL) paprika
- 1/2 tsp (2 mL) ground cumin
- 1/4 tsp (1 mL) salt
Nutrition
Per serving:
- calories193
- protein7g
- fat13g
- saturated fat2g
- trans fat0g
- carbohydrates15g
- sugars5g
- fibre4g
- sodium104mg
Directions
01
Cover chickpeas and 1/2 tsp (2 mL) baking soda with 2 in (5 cm) water and soak overnight. Drain chickpeas and place in saucepan with 1/2 tsp (2 mL) baking soda and enough water to cover by 2 in (5 cm). Simmer until chickpeas are very tender, about 25 minutes. Reserve 1/2 cup (125 mL) soaking liquid, drain, and set chickpeas aside to cool.
02
In food processor container, place cooled chickpeas, peanut butter, lemon juice, olive oil, honey, garlic, paprika, cumin, and salt; blend until smooth. If needed, blend reserved soaking liquid, 1 Tbsp (15 mL) at a time, into mixture to create desired creamy texture.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
