Kids love to dip! Cut up colourful sticks of sweet vegetables such as peppers, cucumbers, and sugar snap peas.
2 cups (500 mL) well-cooked or canned chickpeas or cannellini beans, rinsed and drained
1/3 cup (80 mL) fresh lemon juice
1 Tbsp (15 mL) flax or walnut oil, or 1/2 Tbsp (7 mL) fish or extra-virgin olive oil
3 Tbsp (15 mL) sesame meal, or 2 Tbsp (30 mL) tahini
3 garlic cloves, chopped
1/2 tsp (2 mL) pink rock or grey sea salt
1 tsp (5 mL) ground cumin or ginger powder
1 1/2 cups (350 mL) frozen chopped spinach, loosened
Rinse beans well, then place with remaining ingredients in food processor. Process until very smooth, then place in serving bowl, cover, and refrigerate until serving time.
Makes approximately 2 cups (500 mL).
Each 1/4 cup (60 mL) serving contains: 133 calories; 5 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 17 g total carbohydrates (0 g sugars, 4 g fibre); 349 mg sodium
source: "Lunch Ideas Kids Will Love!", alive #371, September 2013
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