Lesson 5 – Rainbow vegetable dips Hearty hummus WHITE / … · 2020. 2. 14. · Lesson 5 –...
Transcript of Lesson 5 – Rainbow vegetable dips Hearty hummus WHITE / … · 2020. 2. 14. · Lesson 5 –...
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
21 3 4 5
Pee
l the
n gr
ate
garli
c. J
uice
le
mon
. Mix
2 te
aspo
ons
of
lem
on ju
ice
into
bee
troo
t w
ith g
arlic
and
yog
hurt
.
Dra
in th
en ro
ughl
y ch
op
beet
root
. Mas
h be
etro
ot in
a
bow
l unt
il sm
ooth
.
Use
sci
ssor
s to
fine
ly c
ut
sprin
g on
ion
or c
hive
s. S
tir
into
dip
.
Cho
p ca
rrot
s an
d ca
psic
um
into
str
ips.
Arr
ange
veg
etab
les
and
crac
kers
on
a pl
atte
r an
d se
rve
with
dip
.
Ingr
edie
nts
for
Dip
:22
5g ti
n sl
iced
bee
troo
t1
garli
c cl
ove
½ le
mon
1 cu
p pl
ain
Gre
ek y
oghu
rt1
sprin
g on
ion
OR
sm
l bun
ch c
hive
s
For
dip
pin
g:2
carr
ots
1 re
d an
d 1
yello
w c
apsi
cum
150g
sno
w o
r su
gar
snap
pea
s
1 pu
nnet
of c
herr
y to
mat
oes
1 pa
cket
of p
lain
ric
e cr
acke
rs
Eq
uip
men
t:
chop
ping
boa
rds,
kni
ves,
bow
l, po
tato
mas
her,
fine
grat
er,
juic
er, s
ciss
ors,
spo
on, p
eele
r,
teas
poon
, ser
ving
pla
tter
Bee
troo
t D
ip
Rec
ipe
tip:
Use
as
a he
alth
y al
tern
ativ
e to
m
ayon
nais
e on
ham
bur
gers
and
ro
lls o
r sw
ap b
eetr
oot
for
grat
ed
cucu
mbe
r to
mak
e tz
atzi
ki!