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Soft Pretzels and Hummus Dip

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Soft Pretzels and Hummus Dip

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Course: Snack
Cuisine: American
Keyword: Soft Pretzels and Hummus Dip
Prep Time: 2 hours 30 minutes
Cook Time: 10 minutes
Total Time: 2 hours 40 minutes
Servings: 8
Calories: 318kcal


  • 15 ounce chickpeas (garbanzo beans), canned
  • 1 clove garlic
  • 1/2 cup yogurt, plain, low-fat
  • 2 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper, ground

Serve With

  • 1 teaspoon yeast, active dry
  • 1/8 cup honey
  • 3 1/2 cup water
  • 1 teaspoon salt
  • 4 cup flour, all-purpose
  • 6 teaspoon baking soda


  • Drain and rinse chickpeas, then add all ingredients (chickpeas through black pepper) to a food processor and blend until smooth.
  • Store in a covered container in the refrigerator until ready to serve.
  • Dissolve yeast and honey in 1 1/2 cups of warm water; let sit for 10 minutes.
  • Add salt and flour to yeast mixture; mix thoroughly and knead for 5 minutes. Cover and let rise for 30 minutes.
  • After rising, roll pieces into ropes and shape as desired.
  • Dissolve baking soda in 2 cups of warm water, then dip the dough shapes into the mixture.
  • Place on a greased (or parchment lined) cookie sheet and let rise again for 1 hour.
  • Preheat oven to 450°F.
  • Bake pretzels for 10 minutes or until brown and cooked through.
  • Serve with hummus for dipping.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!


Calories: 318kcal | Carbohydrates: 61g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 1440mg | Fiber: 4g | Sugar: 6g

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