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.
Pumpkin seeds for babies
Babies can have pumpkin seeds (also called pepitas) as soon as they’re ready to start solids, around 6 months
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.
What makes this hummus perfect for babies?
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!
Ingredients for Spinach Hummus
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.
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.
How to serve this hummus for babies
- 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 like
- Mix in with oatmeal, lentils, or other cooked grains. You can shape into balls
- Thin out and serve as a pasta sauce.
Fridge – Keep, stored in an airtight container for up to 1 week.
Freezer – I like to pre-portion and freeze in this tray (aff link). 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
- Beetroot dips with chickpeas
- 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
Pumpkin Seed Spinach Hummus
- 1/2 cup (65g) raw pumpkin seeds or pepitas
- 15 oz. can (230g) cannellini or great northern beans , rinsed and drained
- 1/2-1 teaspoon minced garlic
- 1/2 teaspoon smoked paprika
- 1-2 tablespoons lime juice
- a large handful of spinach
- 1/4-1/3 cup olive oil
- Add all the ingredients except oil to a food processor/blender. Start with 1 tablespoon of lime juice and 1/2 teaspoon of minced garlic.
- While machine is running, stream in oil, scraping down the sides as needed. If hummus is still thick after adding 1/3 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!