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    MJ & Hungryman » Baby/Kid-Friendly Recipes

    Pumpkin Seed Spinach Hummus for babies

    By Min On July 15, 2021, Updated August 4, 2021

    This post may contain affiliate links. Please see our disclosure policy for more details.

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    baby's plate with different ways to serve the hummus on top and ingredients on the bottom left and plated on the right

    A fun and delicious twist on a classic, this spinach hummus with pumpkin seeds instead of tahini is a healthy snack or meal for babies and toddlers. It is so versatile and here are some ways to serve it to your family.

    hummus in white bowl on wooden board along with pumpkin seeds, spinach, and lime
    Jump to:
    • Pumpkin seeds for babies
    • What makes this hummus perfect for babies?
    • Ingredients for Spinach Hummus
    • How to serve this hummus for babies
    • Storage Suggestions
    • Other Baby-Friendly Dips
    • Pumpkin Seed Spinach Hummus

    Pumpkin seeds for babies

    Babies can have pumpkin seeds (also called pepitas) as soon as they're ready to start solids, around 6 months

    Is your baby 6 months old and up?

    Learn all the secrets to starting solids safely while optimizing nutrition!
    I NEED IT NOW!

    Whole seeds and nuts are choking hazards for babies so be sure to grind them. If using pumpkin seed butter (or any nut/seed butters), thin it out with water, breastmilk, formula, or other safe liquids to reduce the risk of choking. You can also mix it in with yogurt, mashed banana, avocado, oatmeal etc.

    Related post: Nuts and seeds for baby

    What makes this hummus perfect for babies?

    a close up shot of dip in a white bowl with a spoon

    Allergy friendly 
    The traditional hummus is made with tahini, or sesame paste. Sesame is now recognized as one of the top 9 most common allergens. If you’re in need of guidance on how to introduce the allergens in a strategic and easy way, check out my 3 month meal plan course. 

    Iron and Vitamin C
    Iron is a super important nutrient for babies. Pumpkin and cannellini beans are good sources of iron. However, they contain “non-heme” iron which isn’t as readily absorbed by the body compared to “heme” iron that are found in animal products. 

    However, you can boost your child’s iron absorption by combining plant-based iron sources with vitamin-C rich foods. That’s where the spinach and lime juice come in! 

    Related: Top Iron-Rich Foods

    Ingredients for Spinach Hummus

    all the ingredients for the hummus placed on wooden board

    Pumpkin seeds (or pepitas) - be sure to get unsalted, raw seeds.

    Cannellini beans - can also use great northern beans.

    Spinach - the amount doesn't have to be exact. You really can't taste it so feel free to add more if you wish. It also makes for a great addition to pasta sauces! And here's the ultimate guide to spinach for babies.

    Smoked paprika - imparts a touch of smokiness which works really well here! Such awesome flavor exposure for your baby.

    Garlic - If you don't have minced garlic on hand, then start with one garlic clove and add more to taste. You can also use garlic powder, if you wish.

    Lime - can also use lemon, if you prefer.

    Related: The Best Way to Prepare Beans

    How to serve this hummus for babies

    pumpkin seed spinach hummus served 4 ways - preloaded onto spoon, mixed with red lentils, spread on tip of red bell pepper and toasted bread

    This hummus is so versatile! I highly recommend sprinkling some hemp seeds. They are great sources of protein (just like quinoa, they are a complete protein), fiber, and zinc.

    • Simply serve as is - preload onto a spoon or let  your baby get messy and use their hands
    • Spread on soft-cooked vegetables, toasted bread, or baked goods
    • Mix in with oatmeal, lentils, or other cooked grains. You can shape into balls
    • Thin out and serve as a pasta sauce. 
    • For older babies and toddlers, add to grilled cheese

    Storage Suggestions

    Fridge - Keep, stored in an airtight container for up to 1 week.

    Freezer - I like to pre-portion and freeze in this tray. Once frozen, you can pop the molded hummus out and transfer to a a freezer-safe container or bag. That way you can take out however much you need rather than thawing the whole thing. Hummus will keep for up to 3 months.

    Other Baby-Friendly Dips

    • Broccoli Hummus
    • Beetroot dips with chickpeas
    • Sugar free pizza sauce
    • Greek yogurt black bean dip
    • Broccoli white bean pesto
    • Veggie-Centered Delights ecookbook - learn how to make ANY veggie-loaded bean and yogurt dips using the basic formulas

    Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!

    a close up shot of the hummus in a white bowl with a spoon

    Pumpkin Seed Spinach Hummus

    this spinach hummus with pumpkin seeds instead of tahini is a healthy snack or meal for babies and toddlers. It is so versatile and here are some ways to serve it to your family.
    4.67 from 3 votes
    Print Pin Rate
    Prep Time: 5 minutes minutes
    Cook Time: 0 minutes minutes
    Total Time: 5 minutes minutes
    Servings: 8 servings
    Author: Min | MJ and Hungryman

    Equipment

    • Blender
    • Freezer Tray

    Ingredients

    • ½ cup (65g) raw pumpkin seeds or pepitas
    • 15 oz. can (230g) cannellini or great northern beans , rinsed and drained
    • ½-1 teaspoon minced garlic
    • ½ teaspoon smoked paprika
    • 1-2 tablespoons lime juice
    • a large handful of spinach
    • ¼-1/3 cup olive oil

    Instructions

    • Add all the ingredients except oil to a food processor/blender. Start with 1 tablespoon of lime juice and ½ teaspoon of minced garlic.
    • While machine is running, stream in oil, scraping down the sides as needed. If hummus is still thick after adding ⅓ cup of oil, add water (a little at a time) until desired consistency is reached.
    • Taste and add more lime juice and garlic to your liking. Blend. Enjoy!

    Notes

    To store:
    Fridge - Keep, stored in an airtight container for up to 1 week.
    Freezer - I like to pre-portion and freeze in this tray. Once frozen, you can pop the molded hummus out and transfer to a a freezer-safe container or bag. That way you can take out however much you need rather than thawing the whole thing. Hummus will keep for up to 3 months.

    Nutrition

    Calories: 83kcal | Carbohydrates: 1g | Protein: 1g | Fat: 9g | Sodium: 1mg | Potassium: 38mg | Fiber: 1g | Sugar: 1g | Vitamin A: 63IU | Vitamin C: 1mg | Calcium: 3mg | Iron: 2mg
    Course Appetizer, snack, lunch
    Cuisine Middle Eastern
    Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!

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    About Min

    Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

    Reader Interactions

    Comments

    1. Megha Patel says

      May 25, 2023 at 3:54 pm

      4 stars
      Can I give it to 10 months old baby?

      Reply
      • Min says

        May 25, 2023 at 8:09 pm

        You bet!

        Reply
    2. Maria says

      May 03, 2023 at 5:20 am

      Would recommend use smaller amount of spinach, because we could taste the spinach/grass taste 😁 We ate it by spreading cream cheese on the bread and topped with hummus. That was the perfect combo - creamy and fresh🤩

      Reply
    3. Devina says

      November 17, 2022 at 2:34 pm

      5 stars
      Loved it!

      Reply
      • Min says

        November 17, 2022 at 7:57 pm

        So happy to hear!

        Reply
    4. Kruthi Prathi says

      December 11, 2021 at 5:20 am

      Hi Min,
      Can I substitute cannelli with chickpeas?

      Thanks!

      Reply
      • Min says

        December 11, 2021 at 6:47 am

        Sure!

        Reply
    5. CK says

      August 07, 2021 at 10:17 pm

      hi! can I substitute pumpkin seeds with sunflower seeds instead? I have a bunch of sunflower seeds (unsalted) in the pantry. thanks!!

      Reply
      • Min says

        August 08, 2021 at 9:02 am

        Sure!

        Reply

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    I am MJ, a registered dietitian and a mom of 2. I truly hope you’ll enjoy all the recipes and tips that I share on what and how to feed your child!

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