Peanut Butter Houmous combines firm favourites within young children and adults alike. Here, the two are combined to create a tasty, plant-based dip made with chickpeas and peanut butter. This Peanut Butter Houmous is made with lower-cost, readily available ingredients. Serve with fresh vegetable sticks, apple slices or baked tortilla crisps. This nutrient-dense snack is ideal for small children.
Serves: 20
Dietary: suitable for vegan, vegetarian, milk-free, gluten-free, wheat-free, egg-free, tree-nut-free
Contains: peanuts (peanut butter)
Preparation time: 10 – 15 minutes
Cooking time: 0
INGREDIENTS
1 tin (400 g) chickpeas, drained (drained weight 230 g)
4 Tbsp (70 g) peanut butter, smooth (100% peanuts)
1/3 cup (80 ml) warm water
2 Tbsp (25 ml) olive oil
Juice of 1 lemon (40 ml)
1 clove garlic, peeled and crushed
METHOD
1. Place all the ingredients into the food processor.
2. Blend until very smooth.
3. If the houmous is too thick, add water one tablespoon at a time until the correct consistency is
achieved.
4. Serve Peanut Butter Houmous with a selection of vegetables to dip, such as carrot, cucumber, celery, peppers, and/or baked apple crisps and baked tortilla crisps.
5. Place leftovers in the fridge and keep it chilled.
This recipe has been donated by Emily Cleland, ANutr., Nutrition Student at the University of
Aberdeen.
NUTRITION INFORMATION
Per serving: 1 Tbsp (20 – 25 g)
Total calories: 50 kcal
Fat: 3.5 g
Saturated Fat: 0.7 g
Carbohydrate: 2.4 g
Total sugar: 0.5 g
Fibre: 1.1 g
Protein: 1.8 g
Salt: 0.03 g
NUTRITION FACTS
- Peanut Butter Houmous is a good source of non-meat protein and is useful as a spread in place of mayonnaise on sandwiches for egg-free diets.
- Chickpeas are naturally low in fat and contain fibre, folate and iron as well as protein.
- This Peanut Butter Houmous is a source of fibre, phosphorus, selenium, vitamin E, Niacin, vitamin B6, and an excellent source of Biotin.
- When combined with vegetable crudites, this is a low-fat, saturated-fat, sugar and salt snack.
- Combining with vegetable crudites also increases its nutrient density, including vitamin C and fibre.
VARIATIONS
1. Other nut butters such as almond or cashew could be used instead of peanut butter, or try
adding roasted carrots, sweet potato or butternut squash.
2. Herbs and spices such as coriander, parsley, paprika or chilli powder would all give different flavours.
3. Butter beans or cannellini beans could be used instead of chickpeas.
4. Serve with vegetable dippers such as carrot, cucumber, peppers or broccoli, or with baked
apple crisps or tortilla wrap crisps.
Consumer Tested by: Allegra Soutar, Student Dietitian at Birmingham City University.
Checked by: Kathy Lewis, R.Nutr., Registered Nutritionist