Hummus and Soft Veggie Dippers
Store-bought or homemade hummus served with steamed carrot sticks, cucumber, bell pepper strips and whole-wheat pita — a quick, balanced snack plate with plant protein and color.
Prep
10 min
Cook
5 min
Total
15 min
Yield
4 child portions
Nutrition note
Hummus provides plant protein, fiber and healthy fat. Vegetables add color and vitamin C; pita supplies energy.
Ingredients
- 11 cup (240 g) hummus
- 21 carrot, cut into thin sticks and steamed until tender
- 31 cucumber, cut into thin short sticks
- 41 red bell pepper, cut into thin short strips
- 52 whole-wheat pita breads, cut into strips
Method
- 1
Steam carrot sticks for 4–5 minutes until tender but holdable; cool.
- 2
Arrange hummus, vegetables and pita on a plate or in a divided container.
- 3
Serve a small portion of each and replenish if requested.
- 4
Cut every dipper into a short, narrow shape that is easy to hold and supervise the snack.
Complete the Snack
Offer 2 tablespoons dip with vegetables and pita.
Allergens
Hummus commonly contains sesame; pita contains wheat.
Ingredient Substitutions
- Use white-bean dip for sesame-free snacks.
- Use gluten-free crackers when required.
- Use plain yogurt dip if legumes are not accepted.
Storage
Refrigerate prepared vegetables and dip separately for up to 2 days.
Freezer Guidance
Do not freeze assembled snack boxes.
Picky-Eater Strategy
Begin with one familiar dipper and one tiny piece of a new vegetable.
Little Helper Job
Let your child arrange the colors or fill a snack box.
Evidence-informed draft; pending review by a licensed pediatric dietitian before public health claims are made.