EatRight Ontario Print Header

Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.

Get answers to your nutrition & healthy eating questions.

Call us toll-free† at
1-877-510-510-2 to speak directly with a Registered Dietitian.

Romano Bean Hummus

 

Kids Recipe Challenge winning recipe 2011 – 3rd  place

Category: After school snacks, grades 4-6

Natalie from Windsor says kids will love the taste of her favourite dip.

Preparation Time: 10 minutes

Serving Size: 25 mL (2 tbsp)

Makes: 750 mL (3 cups)

 

 

 

 

 

 

 

 

 

Ingredients

2 cans (540 mL/19 oz each) Romano beans, drained and rinsed
Canola oil 75 mL 1/3 cup
Lemon juice 15 mL 1 tbsp
Each salt and pepper 1 mL 1/4 tsp
Finely chopped onion 50 mL 1/4 cup

Directions

  1. In a food processor, puree beans with oil, lemon juice, salt and pepper. .
  2. Pulse in onion until well combined.

Tip #1: If you like your hummus tangy (sour), add more lemon juice.

Tip #2: You can also use a mortar and pestle for a chunky hummus.


Nutritional Information (per serving): Calories: 61 kcal, Protein: 2 g, Fat: 3 g, Carbohydrate: 6 g, Fibre: 2 g, Sodium: 136 mg

 

Copyright © Dietitians of Canada 2014. All rights reserved.

Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.