Beans are packed with lean protein and make a versatile spread for all kinds of sandwiches. Mix and match with the vegetables your child enjoys and you’ve got a delicious, vegetarian, kid-friendly lunch.
(15-oz) can chickpeas or white beans, rinsed and drained
- 2 Tbsp water
cup grated manchego or pecorino romano cheese
tsp freshly squeezed lemon juice
tsp kosher salt and freshly ground black pepper
Pinch red pepper flakes
cup extra-virgin olive oil
Hass avocado, pitted and sliced
small cucumber, sliced or ½ bell pepper, seeded and sliced
- 12 whole-wheat pita minis (3 inches), lightly toasted
Puree chickpeas, water, cheese, lemon juice, salt and red pepper flakes in a food processor until smooth, about 5 minutes. Pour in olive oil, with motor running, and process until velvety. Season with pepper, to taste.
Spoon a scant tablespoon bean spread into toasted pitas. (Store remaining bean dip covered and refrigerated for another use.) Add avocado and cucumber slices, or other vegetables choice and season, to taste, with salt and pepper. Serve wrapped in parchment or butcher paper.