Colour up School Lunches with Vegetable Hummus 3 Ways
Recipe type: dips/spreads
Prep time: 
Total time: 
Serves: 2¾ cups
Dietitian's Tip: When choosing canned chickpeas, buy the no-added salt varieties or drain and rinse salted varieties to cut the sodium by 40% (as well as the gas producing liquids!).
Kids Cook* Younger kids can help assemble and put the ingredients into the blender. With your supervision, older kids can likely manage the entire recipe.
  • 1 can (14 fl oz or 398 mL) chickpeas, drained and rinsed OR 1½ cups cooked chickpeas
  • ⅓ cup (75 mL) tahini paste (that's ground sesame seeds)
  • 2 cloves garlic, minced
  • 2 tbsp (30 mL) fresh lemon juice (about ½ large lemon)
  • 3 tbsp (45 mL) canola oil
  • ½ tsp (2 mL) ground cumin
  • ½ tsp (2 mL) salt
  • ⅓ cup (75 mL) water
  • ¾ cup (175 mL) cooked vegetables, diced (Ontario beets, carrots, sweet potato)
  1. Blitz all the ingredients in a blender or food processor until smooth. Add more water for a thinner consistency.
Tip: Make sure the veggies are well cooked to avoid starchy, slightly undercooked bits in your hummus.

Recipe adapted from: Pulse Canada's Chickpea Hummus

* These ideas are meant as a guide only. You know best what your child can safely manage. Make sure they understand your rules for working in the kitchen safely and always supervise kids in the kitchen.
Recipe by Yummy Lunch Club at