Hummus

When you’re tired and cranky (or your little one is), it’s nice to have something healthy stashed away to nibble on. Hummus is infinitely versatile. Try adding leftover cooked carrots, a peeled ripe avocado, roasted red pepper, spoonful of pumpkin purée, or a handful of thawed frozen peas or shelled edamame for an interesting flavour twist and nutrient boost. Chickpeas are inexpensive, easy to keep on hand and provide protein, fibre and nutrients such as B vitamins, calcium, iron and zinc. Dip carrots, apple slices and torn pitas.

For a more substantial meal, spread on whole wheat tortillas, top with shredded roasted chicken and lettuce, wrap and eat.

Ingredients

1 19 oz (540 ml) can chickpeas, rinsed and drained
1 garlic clove
2–3 tbsp (30–45 ml) juice of a lemon
2 tbsp tahini (sesame seed paste) or (30 ml) peanut butter
2–4 tbsp (30–60 ml) olive oil
2–4 tbsp (30–60 ml) plain yogurt

Directions

Purée all the ingredients in a food processor until smooth, adjusting the quantities of oil and yogurt to get desired consistency. Refrigerate for up to a week.

Makes about 2 cups.

Per 1/4 Cup

127 calories, 5.8 g fat (0.8 g saturated, 3.4 g monounsaturated, 1.5 g polyunsaturated), 3.8 g protein, 15 g carbohydrate, 0 mg cholesterol, 3 g fibre