WIC Works Resource System
U.S. Department of Agriculture
Roasted Garlic Hummus and Dippers
Hummus is super easy to make, provides a dose of iron, folate, fiber, and protein, and the ingredients consist mainly of WIC foods! Making your own whole wheat tortilla chips is a fun and delicious way to add more iron to this recipe, and pairing it with raw red bell peppers adds vitamin C to help boost the iron power of this savory mini-meal.
Change it up to fit your mood by mixing up the herbs – like fresh chopped green onions, chives, parsley, rosemary, or dill - and spices – like cumin, coriander, paprika, smoked paprika, cayenne chipotle powder, pepper flakes. The possibilities are endless!
Yield
3 Servings
Preparation time
5 minutes
Cooking time
10 minutes
Total time
15 minutes
Ingredients
2 clv garlic, whole (keep the peel on)
2 cn chickpeas/garbanzo beans (drained and rinsed)
3 T olive oil (2 T + 1 T, divided)
1⁄2 T lemon juice
salt and pepper to taste
4 whole wheat tortilla (each cut into 6 small triangles)
2 red pepper (medium-sized, washed and cut into slices*)
Instructions
For the hummus:
- Preheat your oven to 400 degrees F. Put the cloves of garlic on a baking sheet and roast for 5-10 minutes. Be careful they do not burn. After the garlic is roasted, remove from the oven and set aside to let cool. Reduce your oven heat to 350 degrees F.
- Once the garlic is cooled, take off the peel. In the blender, combine roasted garlic, garbanzo beans, olive oil, lemon juice, and salt and pepper to taste. Pulse the blender 3 times, then blend until smooth. Spoon into a bowl.
For the tortilla chips:
- Lay the tortilla triangles in a single layer on the baking sheet. Drizzle with 1 Tbsp olive oil and toss. Bake for about 5 minutes until crispy- careful not to overcook!
- While the tortilla chips are in the oven, cut the raw red bell peppers into slices about ½ inch thick (discarding the core, stem and seeds). Put them into a bowl. When the tortilla chips are done getting crispy, place them into a bowl - careful, they are hot!
- Enjoy dipping the tortillas chips and pepper slices into your homemade roasted garlic hummus for a filling mini-meal.
Notes
Equipment you’ll need:
- Baking sheet
- Colander
- Blender
- Knife
- Cutting board
- 3 Bowls
- Spoon
- Measuring cups & spoons