Sweet Potato Hummus Recipe
Hummus is a champ when it comes to feeding babies and toddlers (and all the rest of us!). Store-bought is fine, but I love to blend up my own because I can add extra veggie power, like in this sweet potato hummus recipe from Baby-Led Feeding. You can serve it to baby as a purée or finger food and to toddlers as a dip; it also makes an excellent sandwich spread and lunch box addition.
Not only is this hummus tasty, it’s also healthy. Chickpeas are packed with protein and fiber, sweet potatoes bring a burst of Vitamin A to the party, and tahini contributes essential healthy fats.
Canned sweet potatoes will work fine here, or you can microwave or roast a sweet potato. To microwave, prick it with a fork a few times and microwave for 7-9 minutes or until very tender, flipping it once halfway through the cook time. To roast, bake at 425F until tender, about 40-50 minutes depending on the size of the potato. Either way you cook it, let it cool and then scoop the flesh out with a spoon.
Sweet Potato Hummus
1 15-oz. can low or no sodium chickpeas, rinsed and drained
3/4 cup mashed sweet potatoes
1/4 cup tahini (sesame seed paste)
1/2 teaspoon ground cumin
1-3 tablespoons water
1 teaspoon lemon juice
Place the chickpeas, sweet potatoes, tahini, cumin, and 1 tablespoon of water in a food processor. Process until very smooth, 2 to 3 minutes, adding the remaining water 1 tablespoon at a time if you prefer a thinner consistency.
To serve: Offer to baby on a spoon or let her pick it up by the handful. Yes, it will be (very) messy, but fun to eat and explore! (Pro tip: do this right before bath time.) You can also spread it toast sticks. For toddlers, serve with crackers, veggies like cucumbers or steamed carrot sticks, or spread on a sandwich.
Make-Ahead: Refrigerate for up to 3 days, or freeze for up to 3 months.
Age it Up: Add 3/4 teaspoon kosher salt as you’re processing. Taste, and add more cumin, lemon, or salt, if desired.
Recipe From Baby-Led Feeding