Easy Homemade Hummus For kids

Hummus is a Middle Eastern dip or spread made from cooked and mashed chickpeas (garbanzo beans). It has a creamy texture and a slightly nutty flavor. Homemade hummus only takes 10 minutes and tastes much better than any store-bought snacks. All you need are boiled chickpeas, some roasted sesame seeds, olive oil, garlic, lemon juice, and a food processor

Hummus is  typically served as a dip for pita bread or raw vegetables, but it can also be used as a spread on sandwiches or as a topping for salads. It is a popular and nutritious snack that has become increasingly popular in many parts of the world.

Traditionally Hummus is made with tahini ,a paste made from ground sesame seeds. But in this recipe we will skip tahini and just add roasted sesame seeds .

Health benefits

Hummus is a great snack option for kids as it not only tastes great but also provides several health benefits. Here are some of the benefits of hummus for kids:

1. Good source of protein: Hummus is made primarily from chickpeas, which are a good source of plant-based protein. Protein is important for kids as it helps in growth and development, and keeps them feeling full for longer periods of time.
2. Rich in fiber: Chickpeas are also high in fiber, which helps in maintaining healthy digestion and preventing constipation.
3. Contains heart-healthy fats: The olive oil used in hummus is a good source of monounsaturated fats, which are considered heart-healthy fats. These fats can help lower cholesterol levels and reduce the risk of heart disease.
4. Provides vitamins and minerals: Hummus also contains various vitamins and minerals, such as vitamin C, vitamin B6, folate, iron, and magnesium, which are important for overall health and development.
5. Low in sugar: Hummus is naturally low in sugar, making it a healthier snack option compared to many other packaged snacks that are often high in added sugars.

Overall, hummus is a nutritious and tasty snack that can be included as part of a well-balanced diet for kids.

Recipe

Servings:  1 medium bowl

Prep :10 min

Cook: 25 min

Ingredients:

For Cooking Chickpeas

½ cup white chickpeas, soaked in enough water for 8 to 9 hours or overnight

1.5 cups water

½ teaspoon salt

Other Ingredients:

3 tablespoons white sesame seeds

1/4 cup olive oil

2 garlic cloves, minced

2 tbsp lemon juice

1/2 tsp ground cumin

Salt, to taste

2-4 tbsp water

For Garnishing

extra virgin olive oil, as required

some chopped fresh herbs or paprika (optional).

Instructions:

1. Rinse the dried chickpeas and soak them in water overnight or for at least 8 hours. Drain the water and rinse the chickpeas again.
2. Place the soaked chickpeas in a large pot and cover with fresh water. Bring to a boil and then reduce heat to a simmer. Cook for 1-2 hours or until the chickpeas are very soft.
3. Drain and rinse the cooked chickpeas and let them cool for a few minutes.
4. Toast the sesame seeds in a dry skillet over medium heat, stirring frequently, until they are golden brown and fragrant, about 5-7 minutes. Let them cool.
5. In a food processor, pulse the chickpeas and sesame seeds until they are coarsely chopped.
6. Add the olive oil, minced garlic, lemon juice, cumin, and salt, and process until smooth.
7. With the food processor running, gradually add 2-4 tablespoons of water until the hummus reaches your desired consistency.
8. Taste and adjust seasoning as needed.

Transfer the hummus to a serving bowl and garnish with a drizzle of olive oil and some chopped fresh herbs or paprika (optional).

Serve with pita chips or fresh vegetables.

Enjoy your homemade hummus with dried chickpeas and sesame seeds!

This post is a part of Blogchatter A2Z challenge 2023