Bean Dip

For picky eaters who do not like meat, beans are a good source of protein and fiber. My family’s favorite bean to use in this dip is chickpeas (also called garbanzo beans)—making this dip much like Middle Eastern hummus. Calling this bean dip instead of hummus may make it more appealing to some young children.

Allergy Proof Recipes for Kids by Leslie Hammond and Lynne Marie Rominger; Fairwinds Press (2003)

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Beans and Grains

Appetizer

Easy

Ingredients

1 can beans (chickpea/garbanzo, black,  navy, or pinto), undrained		1 tablespoon chopped cilantro
1 tablespoon lemon juice		2 tablespoons olive oil or vegetable oil
2 teaspoons minced garlic		Vegetables of your choice for dipping
1⁄4 teaspoon salt		Chips for dipping
1⁄2 teaspoon ground cayenne pepper

directions

Prep: 10 min Total: 15 min (Quick)

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1
In a food processor, blend beans, lemon juice, garlic, salt,  cayenne pepper, cilantro, and oil until smooth. Add more oil if  you prefer a thinner, smoother dip or drain the beans if you like  a thicker paste. Cover and keep refrigerated. Use within the day.
2
Cut the vegetables into long spears. Place a bowl of dip in the center of a plate and arrange vegetables and chips around the bowl to serve.

notes

Fiber Benefits
“Water-soluble fiber prevalent in oat bran, oatmeal, citrus fruit, and most types of beans seems to help clean out cholesterol. Round, irregularly shaped, buff-colored legumes, chickpeas are also called garbanzo beans or ceci. When you accompany chickpeas with vitamin C-rich foods like green peppers, the body makes better use of their nonheme iron.” Serving fiber-rich foods to your kids from a young age will set them up for good eating habits as they get older. (Source: Prevention magazine’s Nutrition Advisor, p. 35)

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Bean Dip

Ingredients

directions

notes