March 15, 2017 | Home >Healthy Kids > Best Recipes >Green Hummus Recipe

Green Hummus Recipe

A simple veggie dip perfect for St. Patrick’s Day – or any day. Mild and delicious green hummus without tahini, but WITH spinach and cheese!

Green Hummus Recipe | smooth and creamy no tahini | Super Healthy Kids | Food and Drink

 

With St. Patrick’s Day right around the corner we wanted to come up with a healthy snack for the holiday. Green hummus is the perfect snack because it’s festive and good for you.

We love hummus, but sometimes the flavors are a little strong for kiddos. This hummus is designed to be mild enough for picky eaters to help them get their veggies down. Plus, it is veggies!

Green Hummus Recipe | smooth and creamy no tahini | Super Healthy Kids | Food and Drink
Healthful green hummus

I used great northern beans for this hummus for something a little different. Great northern beans make the hummus a little smoother because they are softer beans (but garbanzo beans work too, if you prefer them).

Green Hummus Recipe | smooth and creamy no tahini | Super Healthy Kids | Food and Drink

Great northern beans are indeed great – they’re high in protein, folate, and fiber. They’re also particularly high in all sorts of minerals: iron, magnesium, manganese, potassium, copper, and selenium. Talk about a super food!

I also added a cup of spinach, and we all know that stuff is fantastic. It also makes the hummus green!

Green Hummus Recipe | smooth and creamy no tahini | Super Healthy Kids | Food and Drink

Another green component is avocado, which adds a nice creaminess and adds healthy fats. We used this instead of tahini and oil, so it’s milder but creamier and lower in calories.

Green Hummus Recipe | smooth and creamy no tahini | Super Healthy Kids | Food and Drink
How to make green hummus

All you really need to make hummus is a food processor or high-speed blender. Since this recipe calls for softer beans it’s easier to blend up than traditional hummus, with help from the avocado.

Green Hummus Recipe | smooth and creamy no tahini | Super Healthy Kids | Food and Drink

https://giphy.com/gifs/green-healthy-hummus-l0IykOCnW0uve9G8M

I recommend first blending up the spinach to cut down on volume. I used one cup, but I’m sure you could sneak in two!

Once that’s been pureed pretty well, add half an avocado, parmesan cheese, garlic, salt, and lemon juice. I used half a fresh lemon – about 1.5 tablespoons. Pulse that up.

Finally, rinse and drain a can of great northern beans. Add them to the food processor and pulse. You may need to scrape the edges down a little and keep pulsing. If for some reason your hummus isn’t processing, add a small amount of the leftover bean liquid or water.

Green Hummus Recipe | smooth and creamy no tahini | Super Healthy Kids | Food and Drink

Refrigerate for at least an hour or two, if possible. Serve with a rainbow of veggies or some healthy crackers.Green Hummus Recipe | smooth and creamy no tahini | Super Healthy Kids | Food and Drink

Green Hummus Recipe

Green Hummus Recipe
Serves: 4

Ingredients

  • 1 cup – spinach
  • 1/2 medium – avocado
  • 2 tablespoon – Parmesan cheese, grated
  • 2 clove – garlic
  • 1/2 teaspoon – salt
  • 1 1/2 tablespoon – lemon juice
  • 15 ounce – great northern beans, canned

Directions

  1. In a food processor, pulse spinach until mostly pureed.
  2. Add avocado, parmesan, garlic, salt, and lemon juice. Pulse until combined and pureed.
  3. Rinse and drain 1 can of great northern beans. Add to the food processor and pulse until the entire mixture is well pureed, scraping the sides as needed. Add a little extra liquid from the can or water if necessary.
  4. Refrigerate for a few hours before serving.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 174 9%
  • Fat: 4 g 6%
  • Carb: 25 g 8%
  • Fiber: 7 g 28%
  • Protein: 9 g 18%
  • Sugar: 0 g
written by
Katrina Nelson

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Comments(2)
Diane says:

How many servings does this recipe make. I do so appreciated the nutrition per serving that you give along with the recipe. I just do not see the number of servings the recipe makes.

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