Three Easy Dips for Kids

A trio of kid-friendly dips including beany dip, cucumber yoghurt dip, and fruity salsa for snacks and lunch boxes.

Vegetarian Healthy Kid-Friendly No-Cook Dips

Estimated Nutrition

Calories

305.1

kcal / serving

915.2 kcal total

Carbs

39.5g

per serving

118.5 g total

Fat

10.9g

per serving

32.8 g total

Protein

12.1g

per serving

36.4 g total

Cook Time

minutes

Serves

dips

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

tbsp

Tahini

optional

Dairy

150

Plain Yoghurt

or dairy-free alternative

Fruits

tsp

Lemon Juice

plus extra to taste

tsp

Lemon Juice

for yoghurt dip

0.5

piece

Mango

peeled and chopped

LegumesPulses

400

Chickpeas

rinsed and drained; could use butter, pinto or borlotti beans

NutsSeeds

0.5

clove

Garlic

crushed

pinch

Salt

to taste

bunch

Mint

small bunch, optional

OilsFats

tsp

Olive Oil

for beany dip

tsp

Olive Oil

for salsa

Vegetables

0.5

piece

Cucumber

for yoghurt dip

piece

Cherry Tomatoes

or 3 large tomatoes

piece

Spring Onion

finely chopped

0.5

piece

Cucumber

chopped for salsa

Sweetcorn

one handful

Method

Mash or blend the beans into a rough or smooth paste.

Mix in crushed garlic, tahini, 5ml water, 5ml olive oil, and 5ml lemon juice.

Grate the half cucumber and combine with yoghurt, 5ml lemon juice, and olive oil.

Stir in chopped herbs and season the yoghurt dip to taste.

Chop tomatoes, spring onions, remaining cucumber, and mango into small pieces.

Combine the chopped fruit and vegetables with sweetcorn, herbs, and 5ml olive oil.

Serve the three dips with bread, pitta, or as sandwich fillings.