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:
- Start with draining those chickpeas but remember, keep the liquid, also known as “aquafaba,” for some excellent playdough fun.
- Time for the food processor’s magic! Toss in the chickpeas, garlic goodness, lemon juice, pepper, and a tablespoon of that olive elixir.
- 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:
- The pita bread? Lay them down and slice them into perfect little triangles.
- Channel your inner artist and brush them with the rest of the olive oil.
- 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! 💛🥙