Equipment
Ingredients
White Bean Dip
- 250 g canned cannellini beans, rinsed and drained
- 30 ml olive oil
- 15 ml lemon juice, freshly squeezed
- 1 g garlic powder
- 1 g salt
Cucumber Yogurt Dip
- 100 g cucumber, unpeeled
- 200 g plain greek yogurt, full fat preferred
- 1 g dried dill
- 1 g salt
Fruity Salsa
- 150 g strawberries, hulled
- 150 g mango, peeled and pitted
- 100 g kiwi, peeled
- 15 ml honey
- 10 ml lime juice, freshly squeezed
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 103 kcal
- Protein
- 6 g
- Carbohydrates
- 17 g
- Fat
- 3 g
- Fiber
- 3 g
- Sugar
- 5 g
- Sodium
- 165 mg
- Saturated Fat
- 1 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 2 g
- Polyunsaturated Fat
- 0 g
- Cholesterol
- 2 mg
- Potassium
- 291 mg
- Calcium
- 58 mg
- Iron
- 1.4 mg
- Magnesium
- 34 mg
- Phosphorus
- 81 mg
- Zinc
- 0.7 mg
- Vitamin A
- 23 mcg
- Vitamin C
- 21 mg
- Vitamin E
- 0.6 mg
- Vitamin K
- 7 mcg
- Vitamin B6
- 0.0 mg
- Vitamin B12
- 0.1 mcg
- Thiamin
- 0.02 mg
- Riboflavin
- 0.05 mg
- Niacin
- 0.2 mg
- Folate
- 13 mcg
- Water
- 53 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Using a box grater, shred the cucumber. Place it in a shallow bowl, sprinkle with a tiny pinch of salt, and let it rest to draw out the moisture.
Transfer the grated cucumber to a clean kitchen towel. Wrap tightly and squeeze firmly over the sink to remove as much excess water as possible.
In a mixing bowl, combine the strained cucumber, plain Greek yogurt, dried dill, and the remaining salt. Stir until thoroughly incorporated and set aside.
In a food processor, combine the rinsed cannellini beans, olive oil, lemon juice, garlic powder, and salt. Puree until completely smooth, scraping down the sides as needed.
Chop the strawberries, mango, and kiwi into very small, uniform cubes that are easily manageable for children.
Place the diced fruit in a clean bowl. Drizzle with honey and lime juice, then toss gently until all the fruit is lightly coated.
Transfer the three dips into separate colorful serving bowls. Arrange alongside assorted dippers like pita wedges, vegetable sticks, and graham crackers.
Chef's Notes
- Using a food processor for the bean dip ensures a silky smooth texture, which is often more appealing to young kids who might be put off by chunks or skins.
- Introduce a fun interactive element by letting kids use cookie cutters to stamp out shapes from whole wheat pita bread to use as dippers.
- Keep the fruit pieces in the salsa very small, about the size of a corn kernel, so it is easy to scoop with chips or eat with a spoon.
- Honey should never be served to children under 1 year of age due to the risk of infant botulism; substitute maple syrup if serving infants.
Storage
Refrigerator: 2 days — Fruit salsa is best eaten fresh on the day it is made as the fruit will soften and release juices.
Troubleshooting
Cucumber yogurt dip is too watery
Cause: Cucumber was not squeezed out thoroughly before mixing with the yogurt
Fix: Stir in a spoonful of extra thick Greek yogurt to help bind the excess liquid
Prevention: Squeeze the grated cucumber in a clean kitchen towel until it feels completely dry to the touch
Bean dip is too thick and difficult to scoop
Cause: Beans were exceptionally starchy or highly drained
Fix: Blend in warm water, one teaspoon at a time, until the desired consistency is reached
Prevention: Retain a small amount of the bean liquid just in case
Cultural Context
Dips are universally loved for their communal and interactive nature. Drawing inspiration from Mediterranean tzatziki, Middle Eastern bean purees, and Latin American fruit salsas, this trio introduces children to a world of diverse global flavors in a familiar, highly accessible format.
