Healthy Homemade Hummus Recipe

Removing the fibrous chickpea husks makes this dip silky smooth.  Skip this step if your family likes a more rustic texture or if you need to save a few minutes.  Serve as a dip for whole wheat pita triangles, whole grain crackers, or veggies, or use as a protein-packed, low-fat spread on sandwiches or wraps.

Yield: 1-1/2 c. Prep: 20 minutes Chill: 1 hour

Ingredients
1 can chickpeas, rinsed and drained, peels removed
2 tsp. bottled crushed garlic (or 1 large clove)
2 tsp. lemon juice
3/4 c. plain nonfat Greek yogurt
1 tsp. extra virgin olive oil or sesame oil
Minced cilantro – garnish


Directions
In food processor bowl, pulse peeled chickpeas until they are almost smooth (some small lumps will remain).  Add yogurt and pulse until smooth.  Stir in garlic, lemon juice, and olive oil or sesame oil.  Chill 1 hour.  Sprinkle with minced cilantro before serving.

 

Baby/Toddler Serving Instructions

8-9 MONTHS:  Stir some whole milk yogurt into baby’s serving.  Serve with cooled steamed veggie cubes (carrot, zucchini, eggplant) for dipping.

10-14 MONTHS:  Stir some whole milk yogurt into baby’s serving.  Serve with cooled soft-steamed veggie sticks or pieces (carrot, zucchini, eggplant, broccoli, cauliflower) OR small pieces of soft foods to dip, such as whole wheat bagel, pita, or bread.

15 MONTHS TO 2 YEARS:  Stir some whole milk yogurt into baby’s serving.  Serve as suggested above; cut raw veggies into thin strips or steam until soft to avoid choking, then serve chilled.

 

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