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Peanut Butter Hummus

Serves 6.

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    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.

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    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.

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    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.

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    Like this recipe?

    This recipe is part of the Yum Yum, Gimme Some! collection.

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    Going Pro
    Food

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.