Soft Pretzels and Hummus
Keeping the kids away from these pretzels after school before I got a picture was almost impossible! They were ready to dive in. As soon as the ‘Photo session’ ended, they split the pretzels three ways, and they were gone within minutes. I guess you could even consider this a dessert for my kids they way the inhaled them (they are carboholics just like me). I tried to make some spiders for Halloween, but they really didn’t turn out the way I envisioned they would.
While pretzels are great, the real nutritious gem in this snack is the hummus! Full of protein, fiber, and nutrients like manganese, folate, and tryptophan, hummus is a great way to fill nutrient gaps in your kids diet. Chickpeas have been linked to blood sugar control and improved digestion. Commercially prepared hummus is full of sodium. I’ve tried looking for low-sodium hummus, but it’s not easy to find. Preparing hummus yourself is easy anyway, so just do it! Mix up some hummus today and help your little ones get some much needed nutrition!
Hummus Recipe:
- 1 15oz can garbanzo beans (chickpeas) drained and rinsed
- 1 clove garlic, chopped
- 1/2 cup plain yogurt
- 2 TBL lemon juice
- 1 TBL olive oil
- salt
- pepper
Blend up in food processor.
Use for veggie dip, or bread spreads.
Soft Pretzel Recipe
- 1 1/2 cup warm water
- 1 teaspoon yeast
- 2 tablespoons honey
Dissolve in water and let sit for 10 minutes
Then add:
- 1 teaspoon salt
- 4 cups flour
Mix thoroughly and knead for 5 minutes. Cover and let rise for 30 minutes.
After rising, roll pieces into ropes and shape as desired. Dip ropes in a baking soda water solution of 2 cups warm water and 2 tablespoons baking soda. Place on a greased or parchment lined cookie sheet and let rise again for 1 hour. Bake in oven at 450 degrees for 10 minutes or less (until pretzels begin to turn brown and are cooked through). Serve with hummus!
I make hummus all the time and my kids love it. We dip veggies in it and it makes such yummy lunch. I never thought about eating it with pretzels- thanks for the great idea!
I have made hummus but I have not made pretzels…I will have to give this a try.
Nice pretzel recipe, I’m definitely going to give this one a try.
Some day I’m going to make my own hummus. I haven’t seen a recipe with yogurt in it before. The reason I haven’t tried it is that I don’t have tahini. I could probably make this one!
Mmmm, that looks good. Do you think the pretzels would turn out very well with whole wheat flour?
I can’t get enough humus & recently started making my own! It’s so much easier than I thought it would be plus you can so easily change it up to suit your tastes at the moment! I’ve made this similar recipe but without the yogurt, a little more oil! YUM!
I’m soooo excited to try this pretzel recipe! Thanks! Glad a found the link here on allthecooks.com!
How many pretzels does the recipe yield? Or how many cookie sheets with pretzels?
[…] carrots and hummus […]
LOVE hummus!! We like dipping veggies in it or using as a sandwich spread!
Sorry for the delay Alina… This made 12 pretzels for us (they were kind of big though)
[…] poultry, beef, and so on. Help students understand the benefits of lean proteins. Use a recipe (http://blog.superhealthykids.com/2011/10/healthy-afternoon-snack-soft-pretzels-hummus/) to make hummus, or buy pre-made hummus and allow students to try it with cucumber slices, carrot […]
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[…] Soft pretzels and hummus. The recipe I posted the other day was perfect for my 13 year old. He came home from school, ate the snack and literally didn’t come back to the kitchen until dinner! […]
Just made the pretzels and hummus this afternoon. yummy, but I didn’t realize I should grease my baking sheet or use parchment paper so the pretzels don’t stick to the pan.My boys loved dipping.
[…] They are also high in protein and are a staple for vegetarian and vegan diets. Try this pretzel and hummus dip from Super Healthy Kids for a great lunch or afternoon […]
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[…] recipe to add to your files for an easy, wholesome snack or breakfast. I found this recipe for Soft Pretzels at http://www.superhealthykids.com. I made mine with whole wheat flour and instead of the traditional […]
My family was really impressed with these pretzels. We had hummus for our meal and so didn’t want to have it again so I made an icing – butter, vanilla, powdered sugar, a couple off fresh strawberries – a think consistency and drizzled on the pretzels. Delicious! We will be making these again! Thank you.
Do you mix these with a mixer or by hand? Would love to try these tonight. Thanks. They look yummy.
Hi Kelli- I used a mixer with the dough hook. You could do it by hand and knead them however!!
Hi! Did you use active or instant yeast?? Totally want to try these pretzels!
Hi Jessica, I used instant yeast, the SAF brand.
Hi. How many grams is 1/2 cup? (for the yogurt) Thank you.
Thank you for sharing this recipe. I have never made hummus before. I love it, though. I never could find the tahini ingredient. I will definitely have to try this one. Thanks again!
Thank you for sharing this recipe. I have never made hummus before. I love it, though. I never could find the tahini ingredient. I will definitely have to try this one. Thanks again!
Thank you for sharing this recipe. I have never made hummus before. I love it, though. I never could find the tahini ingredient. I will definitely have to try this one. Thanks again!
@christy, about 120 grams.
@Wren- You are going to love it! I don’t think it needs the tahini, although many people would not agree. ha ha.
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Made these pretzels this morning, very delicious! Made by hand. Next time I will brush with an egg wash so the sea salt sticks better.
I tried to make the pretzels this morning but clearly did something wrong. What type of flour did you use?