Peanut-Butter-HummusPrep time: 5 minutesPrint recipe
Serves: Makes 2 cups (500 mL)

For a protein kick, try a simple and delicious after-school snack of hummus and colourful veggies. Prepare the hummus and cut the veggies the night before for a quick and healthy afternoon snack that won’t spoil dinner appetites. 


1 can chickpeas, drained and rinsed (19 oz [540 mL])

¼ cup (60 mL) hot water

¼ cup (60 mL) peanut butter

¼ cup (60 mL) lemon juice

½ tsp (2 mL) ground cumin

½ tsp (2 mL) salt

pinch of cayenne pepper (optional)


Place all ingredients in a food processor or blender. Whirl until smooth. Serve with veggies - carrots, celery, cucumber, red pepper - and crackers.

Tip: If a thinner hummus is preferred, add additional water or lemon juice to taste.



Per serving (2 tbsp/30 mL): 37 calories, 2.1 g fat (0.3 g saturated fat, 0 trans fat), 1.5 g protein, 3.3 g carbohydrates, 71 mg sodium, 0.7 g fibre, 0.3 g sugar


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Did You Know?

  • peanut-butter-jar
    Peanut butter was invented around 1890 as a health food for the undernourished.
  • peanut-protein
    The peanut contains more protein than any other nut.
  • did-you-know-2

    Peanuts are 100 per cent cholesterol-free and contain oleic acid, a heart-healthy source of unsaturated fat.

  • peanut
    The peanut is also called the earthnut, groundnut and goober pea.

Peanut Butter for the Hungry tasteUS

Peanut Bureau of Canada