Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
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Chickpeas, tahini, lemon juice–the ingredients in hummus are blended together to create a tasty, easy and filling dip. But if you’re ready to try new flavors, it’s time to add herbs into the mix. For a kid-pleasing twist on the traditional recipe, try this cilantro hummus. It’s sure to be a hit with adults and kids alike!
Hummus, meaning “chickpeas” in Arabic, is a Middle Eastern favorite around the world. Traditionally, chickpeas, tahini, lemon juice, salt and sometimes garlic make up this simple and delightful dish.
In Middle Eastern countries, you will often find hummus eaten for breakfast and topped with a generous amount of fragrant olive oil, sometimes paprika, and always eaten warm with fresh pita bread. Many times, the hummus will be topped with spiced meat, like shawarma, and some toasted pine nuts.
In this cilantro hummus, traditional hummus takes on a beautiful green hue with the addition of fresh cilantro. The bright, herby flavor brings a whole new note to the classic. Kids will love the fun color and will be excited to eat it with pita bread or with veggies!
Why we love hummus for kids
Kids love to dip, and homemade hummus offers kids a fun, filling, nutritious dip to snack on. It’s packed with protein and iron from chickpeas, and it can help balance out a carb-heavy snack to avoid those “hangry” moments.
Many kids love to help prepare food when there’s a food processor or blender involved. Have your kid or toddler help you add the hummus ingredients to the processor–this provides them exposure to the ingredients that they would miss out on if they only saw the cilantro hummus after it was fully prepared.
Ingredients in cilantro hummus
It only takes six ingredients to make this easy cilantro hummus recipe. Here’s what you need:
Chickpeas
Tahini
Garlic
Lemon juice
Salt
Cilantro
Some kids need time to learn to like strong flavors like garlic. For help, our blog will teach you to introduce garlic to your child.
How to make cilantro hummus
Cook chickpeas in boiling water on the stove for 10-15 minutes. Reserve water when done.
Add chickpeas to a food processor with tahini, garlic, lemon juice and salt. Process until smooth, adding a tablespoon or more of the reserved water to smooth out the mixture.
Add cilantro and process until fully ground and well incorporated.
Mix things up by adding sauteed meat or a veggie on top. Have a rotisserie chicken and need some ideas to use it all up? Add in some taco seasoning and lime juice and warm it through on a skillet. Use it to top off a plate of this cilantro hummus and add some plain yogurt or crema on top to make this into more of a meal.
Don’t eat meat? Try doing the same thing with sauteed mushrooms. And top it with toasted almonds for added crunch.
Try adding fresh jalapeños to make cilantro jalapeño hummus. Remove the veins and seeds if you’d like it a bit less spicy.
Add some avocado for extra creaminess and to create a deeper green color, but make sure to increase the amount of lemon juice you add. Avocado tends to brown quickly once oxidized.
If you don’t have cilantro, use parsley, a mixture of parsley and basil, or any fresh herbs of your choice.
Allergy-friendly variation
Tahini, a sesame paste, is a main component of hummus. If you or your child have a sesame allergy, try substituting for cashew butter. You can also try omitting the tahini altogether and adding extra water instead in small increments until you reach your desired consistency.
Is it almost Halloween? Turn this cilantro hummus into a Frankenstein plate by lining a serving platter with the prepared hummus and topping it with veggies, like carrots, green onions, radishes, olives or pickles, to resemble Frankenstein!
Cilantro Hummus
Jackie Rafidi
For a kid-friendly twist on the traditional hummus recipe, try this easy-to-make cilantro hummus.
In a small pot, add the drained and rinsed chickpeas and cover liberally with water. Bring to a boil and let cook for 10-15 minutes (or longer to achieve a smoother hummus consistency). When done, remove the chickpeas from the pot, reserving the water.
In a food processor, combine the chickpeas with garlic, tahini, lemon juice and salt. Grind for 1-2 minutes. Gradually pour the reserved water into the food processor until desired consistency is reached.
Add in the cilantro. Grind again until the cilantro is fully ground and well incorporated into the hummus.
Notes
Serve with pita bread, cucumbers, sliced bell peppers, carrots and radishes.
If you don’t have cilantro, use parsley, a mixture of parsley and basil, or fresh herbs of your choice.
Store in a container with a lid in the fridge for up to 4 days.
For a twist, add avocado, but increase the lemon juice so it maintains the green color and store for up to 2 days.
For a spicy addition, add half or a whole jalapeño (de-seeded for less spiciness).
Ingredients with a “W” next to them are WIC-eligible items. WIC is the supplemental nutrition program for women, infants and children in the United States. It provides food to families with pregnant or postpartum women and young children. WIC-eligible items will vary based on location.
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About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Hi, my name is Jackie from The Bite with Jackie on YouTube and social media. I share tons of recipes, many of which are influenced by my Palestinian heritage, but I also mix things up often by sharing recipes from around the world. Since my daughter was born in 2018, I have had a passion for feeding her healthy foods and bold flavors, which has expanded her palate into her toddler years! I am now doing the same for my son who was born in December 2020.
This free veggie exposure shopping list and menu planner will give you ideas for bringing more veggies into your home (AND help you get your little one closer to eating them!).
Chickpeas, tahini, lemon juice–the ingredients in hummus are blended together to create a tasty, easy and filling dip. But if you’re ready to try new flavors, it’s time to add herbs into the mix. For a kid-pleasing twist on the traditional recipe, try this cilantro hummus. It’s sure to be a hit with adults and kids alike!
Cilantro hummus recipe
Hummus, meaning “chickpeas” in Arabic, is a Middle Eastern favorite around the world. Traditionally, chickpeas, tahini, lemon juice, salt and sometimes garlic make up this simple and delightful dish.
If your child is hesitant, read our guide to teach your child to eat chickpeas.
In Middle Eastern countries, you will often find hummus eaten for breakfast and topped with a generous amount of fragrant olive oil, sometimes paprika, and always eaten warm with fresh pita bread. Many times, the hummus will be topped with spiced meat, like shawarma, and some toasted pine nuts.
In this cilantro hummus, traditional hummus takes on a beautiful green hue with the addition of fresh cilantro. The bright, herby flavor brings a whole new note to the classic. Kids will love the fun color and will be excited to eat it with pita bread or with veggies!
Why we love hummus for kids
Kids love to dip, and homemade hummus offers kids a fun, filling, nutritious dip to snack on. It’s packed with protein and iron from chickpeas, and it can help balance out a carb-heavy snack to avoid those “hangry” moments.
Learn about iron-rich foods for babies, toddlers and kids.
Many kids love to help prepare food when there’s a food processor or blender involved. Have your kid or toddler help you add the hummus ingredients to the processor–this provides them exposure to the ingredients that they would miss out on if they only saw the cilantro hummus after it was fully prepared.
Ingredients in cilantro hummus
It only takes six ingredients to make this easy cilantro hummus recipe. Here’s what you need:
Some kids need time to learn to like strong flavors like garlic. For help, our blog will teach you to introduce garlic to your child.
How to make cilantro hummus
Love cilantro? Next up, make our esquites recipe with frozen or canned corn.
Easy cilantro hummus variations
Allergy-friendly variation
Tahini, a sesame paste, is a main component of hummus. If you or your child have a sesame allergy, try substituting for cashew butter. You can also try omitting the tahini altogether and adding extra water instead in small increments until you reach your desired consistency.
Need more ideas for dips? Discover more easy, filling dips for kids.
Kid-friendly hummus holiday activity
Is it almost Halloween? Turn this cilantro hummus into a Frankenstein plate by lining a serving platter with the prepared hummus and topping it with veggies, like carrots, green onions, radishes, olives or pickles, to resemble Frankenstein!
Cilantro Hummus
Ingredients
Instructions
Notes
Nutrition