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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


  • 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

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

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