Hummus and Soft Vegetable Dipping Plate
Creamy hummus paired with soft pita bread and colorful vegetables for a nutritious, kid-friendly dip plate.
Ingredients
- 0.75 cup canned chickpea
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- 0.5 small garlic clove
- 1 tablespoon olive oil
- 2 tablespoon water
- 1 medium carrot
- 0.5 medium cucumber
- 2 piece soft pita bread or -grain cracker
Steps
- Peel the carrot and steam or boil for 5 minutes until tender enough to bite through easily (not raw-crunchy, but not fully mushy). Cut into sticks about the length and thickness of a finger.
- Slice the cucumber into thick semi-circle pieces.
- Blend the chickpeas, tahini, lemon juice, garlic, olive oil, and water together in a small food processor or blender until very smooth. Add a little extra water if needed to reach a creamy consistency.
- Spoon the hummus into a small bowl and drizzle with a tiny bit of olive oil.
- Arrange the carrot sticks, cucumber pieces, and soft pita or crackers alongside the hummus for dipping.
- For 12-18 months, pre-load hummus onto the carrot or pita pieces for the child.
Nutrition
- Calories
- 210
- Protein
- 7g
- Fat
- 11g
- Carbs
- 24g
- Iron
- 2.2mg
- Calcium
- 80mg
Tips by age
Pre-load hummus onto soft pita pieces. Cut cucumber into very thin, small pieces rather than thick semi-circles. Carrot must be steamed fully soft.
Choking safety: Carrot must be steamed until fully soft, not raw. Raw carrots are a choking hazard under 4 years. Cucumber should be in small, thin pieces with skin removed if thick.
Child can try dipping a soft pita strip into hummus independently.
Choking safety: Steamed soft carrot only. Pita should be soft, not hard or toasted.
Provide pita cut into triangles and soft vegetable sticks for dipping practice.
Choking safety: Raw hard vegetables remain a hazard; keep carrot steamed soft for this age range.
Raw cucumber is fine at this age. Introduce a variety of vegetable dippers.
Choking safety: Whole nuts are not present, but note tahini contains sesame; ensure no sesame allergy before serving.
Carrot can be served raw as sticks for children who prefer crunch.
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