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Roasted Garlic Hummus and Dippers

Hummus is super easy to make, provides a dose of iron, folate, fiber, and protein, and the ingredients consist mainly of WIC foods! Making your own whole wheat tortilla chips is a fun and delicious way to add more iron to this recipe, and pairing it with raw red bell peppers adds vitamin C to help boost the iron power of this savory mini-meal.

Change it up to fit your mood by mixing up the herbs – like fresh chopped green onions, chives, parsley, rosemary, or dill - and spices – like cumin, coriander, paprika, smoked paprika, cayenne chipotle powder, pepper flakes. The possibilities are endless!


2 clv garlic, whole (keep the peel on)
2 cn chickpeas/garbanzo beans (drained and rinsed)
3 T olive oil (2 T + 1 T, divided)
1⁄2 T lemon juice
  salt and pepper to taste
4 whole wheat tortilla (each cut into 6 small triangles)
2 red pepper (medium-sized, washed and cut into slices*)

Yield amount

3 Servings

Preparation time

5 minutes

Cooking time

10 minutes

Total time

15 minutes


For the hummus:

  1. Preheat your oven to 400 degrees F. Put the cloves of garlic on a baking sheet and roast for 5-10 minutes. Be careful they do not burn. After the garlic is roasted, remove from the oven and set aside to let cool. Reduce your oven heat to 350 degrees F.
  2. Once the garlic is cooled, take off the peel. In the blender, combine roasted garlic, garbanzo beans, olive oil, lemon juice, and salt and pepper to taste.  Pulse the blender 3 times, then blend until smooth. Spoon into a bowl.

For the tortilla chips:

  1. Lay the tortilla triangles in a single layer on the baking sheet. Drizzle with 1 Tbsp olive oil and toss. Bake for about 5 minutes until crispy- careful not to overcook!
  2. While the tortilla chips are in the oven, cut the raw red bell peppers into slices about ½ inch thick (discarding the core, stem and seeds). Put them into a bowl. When the tortilla chips are done getting crispy, place them into a bowl - careful, they are hot!
  3. Enjoy dipping the tortillas chips and pepper slices into your homemade roasted garlic hummus for a filling mini-meal.


Equipment you’ll need:

  • Baking sheet
  • Colander
  • Blender
  • Knife
  • Cutting board
  • 3 Bowls
  • Spoon
  • Measuring cups & spoons
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