Crav­ing a fla­vor­ful snack that isn’t over­loaded with salt? Let’s whip up some smooth, deli­cious hum­mus paired with crispy pita chips to make with chil­dren! This Mediter­ranean clas­sic isn’t just nutri­tious and tasty — it’s fun for every­one to make. Find this recipe and more in our new 6‑hour course, Nutri­tion in Ear­ly Child­hood: Shap­ing a Healthy Future!

Low-sodium Hummus Ingredients

Makes 6 servings

  • 15-ounce can gar­ban­zo beans (chick­peas), with the liq­uid reserved
  • 2 cloves gar­lic, minced (or 1 tea­spoon pre-minced garlic)
  • 1 table­spoon lemon juice
  • 2 table­spoons olive oil
  • ½ tea­spoon black pepper
  • Fresh herbs like pars­ley, cilantro, rose­mary, or dill for that gar­nish touch
  • 1 pack of whole grain pita bread 

Whip­ping Up the Hummus:

  1. Start with drain­ing those chick­peas but remem­ber, keep the liq­uid, also known as “aquafa­ba,” for some excel­lent play­dough fun.
  2. Time for the food proces­sor’s mag­ic! Toss in the chick­peas, gar­lic good­ness, lemon juice, pep­per, and a table­spoon of that olive elixir.
  3. Set that machine on low, and pour in half the aquafa­ba. Check after one blend. Need it smoother? Add more aquafa­ba to get that rich, creamy consistency.

Crunchy Pita Chips Creation:

  1. The pita bread? Lay them down and slice them into per­fect lit­tle triangles.
  2. Chan­nel your inner artist and brush them with the rest of the olive oil.
  3. On to a cook­ie sheet they go, into a pre­heat­ed 400°F oven for about 10–12 min­utes. Keep an eye on them, flip them mid­way, and wait for that gold­en crispy edge!

Serve it Up:

Spoon out the hum­mus, sur­round it with your crispy pita, sprin­kle on fresh herbs for added zing. No pita? No wor­ries. Dive in with raw veg­gies like bell pep­pers, car­rots, or cucum­ber sticks. Or, swap in whole grain crack­ers or toast­ed pita slices. 

Lit­tle Chef Tasks:

  • Kids can mea­sure spices and oil.
  • Tiny artists in the house? Let them “paint” the pita tri­an­gles with olive oil.

Bonus Tip for You and the Older Children:

Want to know a gar­lic-peel­ing trick? Take those cloves, pop them between two met­al bowls of the same size, and give a good shake for about 30 sec­onds. When you unveil, you’ll have per­fect­ly peeled gar­lic wait­ing to jazz up your dishes!

Want to Learn More?

Look­ing for more fun recipes you can make with chil­dren? Try our new 6‑hour course Nutri­tion in Ear­ly Child­hood: Shap­ing a Healthy Future and our oth­er food blogs: Overnight Oats are a favorite!

Fun Fact: Did you know that hum­mus is an age-old dish, with records dat­ing back to the 13th cen­tu­ry in Egypt? Over the cen­turies, this hum­ble chick­pea blend has con­quered tables world­wide, not just for its taste, but also its myr­i­ad health benefits! 💛🥙 

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