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PB & J Hummus

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PB & J Hummus #healthykidsfood

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

Source: USDA

PB & J Hummus Recipe

PB&J Hummus

This kid-friendly hummus is sure to be a hit! Beautifully colored with your favorite flavor jelly, rich and peanut-buttery finish! 
Servings: 2 servings

Ingredients

  • 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

Instructions

  • Combine all ingredients in a blender or food processor. Blend until smooth.
  • Serve on bread or use as a dip for fruit or vegetables!

Notes

*I cooked my garbanzo beans from scratch and was able to easily peel off the skins. This gives it a smoother texture.
Jelly: I used homemade 3 Ingredient Bluberry Chia Jam! Recipe from the Natural Nuturer.
Nut Butter: I used unsweetened, unsalted, almond butter.
Liquid: I used unsweetened almond milk.

Sources

  1. https://www.healthline.com/nutrition/chickpeas-nutrition-benefits#section2

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