3Crunch&Sip® Operation: Vegetables - Toolkit for Teachers - Years 3-4

Lesson 5 – Rainbow vegetable dips

Hearty hummusWHITE / BROWN

Hearty hummusPreparation time: 10 minutes

Ingredients:

• 1 clove of garlic, peeled

• 400 g can chick peas, drained and rinsed

• 1 tablespoon sweet chilli sauce

• 1 tablespoon lemon juice

• 1 tablespoon olive oil

• 1 teaspoon ground cumin (optional)

• Pepper to taste

• Water

Equipment:

• Food processor

Method:

• Blitz the garlic in a food processor.

• Add the chickpeas, sweet chilli sauce, lemon juice, olive oil and pepper and blitz.

• The mixture will probably be too thick for the food processor to work on at this stage. Add a few tablespoons of water, then blitz. Repeat until you are happy with the texture.

• Serve with vegie sticks.

Hint: if you don’t have a food processor, finely chop the garlic and mash the chickpeas and other ingredients with a fork or potato masher.

Fun fact!Ancient Egyptian

labourers who built the pyramids were paid

wages in radishes, onion and garlic

4 Crunch&Sip® Operation: Vegetables - Toolkit for Teachers - Years 3-4

LiveLighter © State of Western Australia, 2016 reproduced with permission.

Broccoli bonanza Preparation time: 10 minutes

Cooking time: 8 minutes

Ingredients:

• 3 cups broccoli

• 1 spring onion (including green top)

• 1 teaspoon olive oil

• 60 g reduced-fat cream cheese

• 1 tablespoon coriander, freshly chopped

• Freshly ground or cracked black pepper, to taste

Equipment:

• Large pot or microwave safe bowl

• Colander

• Food processor

Method:

• Chop broccoli into medium size florets.

• Cook broccoli until soft. This can be done on a stove top or using a microwave.

w If cooking on the stove top heat water in the pot until boiling and then add the chopped broccoli. Cook for approximately 8 minutes or until soft.

w If using a microwave place the chopped broccoli into a microwave safe bowl and add two tablespoons of water. Heat on high for approximately 2 minutes or until soft.

• Finely chop the spring onion (including the green top).

• Drain well in colander then transfer to a food processor or blender. Add remaining ingredients and blitz. Stop processor to scrape the sides several times until dip is smooth.

• Serve with vegie sticks

Lesson 5 – Rainbow vegetable dips

Broccoli bonanzaGREEN

Fun fact!Broccoli heads are actually made up

of lots of tiny flowers

5Crunch&Sip® Operation: Vegetables - Toolkit for Teachers - Years 3-4

Lesson 5 – Rainbow vegetable dips

Pico de galloRED

Pico de galloPreparation time: 10 minutes

Ingredients:

• 4 large tomatoes

• 1 medium red capsicum

• ½ red onion

• 2 tablespoon fresh coriander or flat leaf parsley

• 1 lime

• 1 tablespoon olive oil

• Freshly ground or cracked black pepper, to taste

Equipment:

• Manual juicer

Method:

• Wash and dry tomatoes and red capsicum. Remove core and dice.

• Remove outer layers from the red onion and finely dice.

• Roughly chop coriander.

• Juice lime.

• Combine all ingredients in serving bowl.

• Serve with vegie sticks

Fun fact!Just one carrot,

half a potato, and half a tomato is enough to

give you about half your daily vegetable

requirement

6 Crunch&Sip® Operation: Vegetables - Toolkit for Teachers - Years 3-4

Lesson 5 – Rainbow vegetable dips

Carrot and cumin dipYELLOW / ORANGE

Carrot and cumin dipPreparation time: 15 minutes

Cooking time: 10 minutes

Ingredients:

• 4 large carrots

• 1 teaspoon ground cumin

• 1 ½ tablespoon lemon juice

• 1∕3 cup reduced fat Greek yoghurt

• 1 tablespoon olive oil

• Freshly ground black pepper, to taste

• Vegie sticks

Equipment:

• Food processor

• Medium pot

• Colander

Method:

• Bring a saucepan of water to the boil over high heat.

• Wash carrots and chop into rounds.

• Place carrots in boiling water and cook for 10 minutes, or until soft.

• Drain carrots over the sink using a colander. Ask your teacher for assistance with this step. Set carrots aside to cool for 5 minutes.

• Blitz carrot, cumin, paprika, lemon juice, olive oil, pepper and yoghurt in the food processor.

• Transfer to a serving bowl.

• Serve with vegie sticks.

Fun fact!The edible skins of vegetables contain

lots of vitamins, minerals and fibre so instead of peeling just give them

a good wash

Hint: if you don’t have a food processor, mash ingredients together with a potato masher.

7Crunch&Sip® Operation: Vegetables - Toolkit for Teachers - Years 3-4

Lesson 5 – Rainbow vegetable dips

Beetroot dipPURPLE / BLUE

12

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