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This recipe is a twist on the classic PB & J, but sneaks in some protein packed garbanzo beans! PB & J Hummus is sure to be a hit with little ones.
My daughter does not like the texture of beans, so I am constantly looking for ways to pack them into other foods. She loved my Sweet Potato Bean Dip, so I figured it was time to experiment with some garbanzo beans!
Garbanzo Bean Nutrition
Garbanzo beans, also known as chickpeas, are a legume that is packed with protein and other nutrients. The protein and fiber in garbanzo beans, can help you feel full for longer.¹
1 cup (200g) of cooked garbanzo beans contains:
- Calories: 269
- Protein: 14.5g
- Total Fat: 4.25g
- Carbohydrates: 45g
- Fiber: 12.5g
- Sugars: 8g
- Calcium: 80mg
- Iron: 5mg
- Magnesium: 79mg
- Potassium: 477mg
- Folate: 282µg
PB & J Hummus Recipe
- 1/2 cup garbanzo beans* cooked, rinsed, drained
- 2 tbsp jelly or jam
- 2 tbsp peanut, nut, or seed butter
- 2 tbsp water or plant-based milk
- Combine all ingredients in a blender or food processor. Blend until smooth.
- Serve on bread or use as a dip for fruit or vegetables!