There are days I don’t feel like cooking. Or I fancy a change, or the kids want finger foods…these are the days of an impromptu picnic on the grass, or sitting around the coffee table and eating. It doesn’t have to be skimp-on-the-veggies-day though.

So I thought I would share some quick meal ideas that I ‘cook’ my family once in a while.

Cut up raw veggies, crack a coconut, add some healthy crackers with salsa, nuts, hummus, beetroot dip, pesto….

Steam some veg and add some garlic and almond over it like this.

I find that my kids will eat any dip, so I’ve made zuchinni hummus, go to town with greens in my pesto and beetroot dip, make pumpkin dips and will continue to experiment with various dips.

We all love a change of scene now and then, so why not present this on a large platter with all the veg, crackers, dips laid out aesthetically? This always works with my little ones.

Here is a quick hummus recipe with sumac to add to your repatoire of quick dips! This one is tangy and a different take on your usual hummus.

Chickpeas – are high in protein and contain a whopping amount of fiber. It contains magnesium, potassium, vitamin B6, iron, zinc and folate. It gives you loads of energy, calms you down and takes care of your heart.


Sumac – has a high antioxidant content – it helps prevent cancer, heart disease, regulates blood sugar, reduces muscle pain and can prevent osteoporosis.

Sesame seeds – These are small, but mighty little seeds. They can stop the growth of tumor cells such as myeloma, colon cancer, prostate cancer, breast cancer, lung cancer, cancer of the pancreas and leukemia. They also protect against other chronic diseases.

They are very similar to flaxseeds in their nutritional profile. They contain a huge amount of copper (so people with pyroles might want to limit their intake or balance it with high zinc foods).

These seeds also contain manganese, calcium, magnesium, iron, zinc, selenium and vitamin B1. This translates to bone and joint health, respiratory health, prevention of osteoporosis, migraines and PMS symptoms and lowers cholesterol. It is also a source of good fats that will help you lose weight.

Quick food needn’t be a frozen meal from the supermarket devoid of nutrients, nor need it be a take away that is deep fried and full of bad fats…it can be easy to make and quick. Get your kids to make these and the ownership they take over the food they make will ensure they eat it!


Print Recipe
5 from 3 votes

Sumac hummus

Prep Time5 minutes
Total Time5 minutes
Course: condiments, dip, easy snack, healthy snack, kids lunch box, kids snacks
Cuisine: Mediterranean
Keyword: dairy free, easy, gluten free, kids lunch box ideas, nutrient dense, quick, vegan, vegetarian


  • 3 tsps white sesame seeds (or more if you like...just don't put too much in or it will turn bitter)
  • 1 lime juice
  • 1 tbsp water add a bit more if required
  • 1 can chickpeas (400 gms)
  • 1 clove garlic
  • Pinch salt or more if needed
  • 1 tbsp sumac
  • 2 tbsps olive oil or more if required


  • Add the sesame seeds to a high speed blender and blend till the seeds become fine
  • Add all the other ingredients except the olive oil and whizz
  • Slowly drizzle the olive oil through the openeing in the lid, while the blender is on
  • Blend till smooth
  • Serve with raw veg or as a dip with crackers

Murty CM, Pittaway JK and Ball MJ. Chickpea supplementation in an Australian diet affects food choice, satiety and bowel health. Appetite. 2010 Apr;54(2):282-8. Epub 2009 Nov 27. 2010.

Pittaway JK, Ahuja KDK, Cehun M et al. Dietary Supplementation with Chickpeas for at Least 5 Weeks Results in Small but Significant Reductions in Serum Total and Low-Density Lipoprotein Cholesterols in Adult Women and Men. Annals of Nutrition & Metabolism. Basel: Feb 2007. Vol. 50, Iss. 6; p. 512-518. 2007.

Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review.

Jukanti AK1Gaur PMGowda CLChibbar RN. Br J Nutr. 2012 Aug;108 Suppl 1:S11-26. doi: 10.1017/S0007114512000797. PMID: 22916806

Shidfar F, Rahideh ST, Rajab A, et al. The Effect of Sumac (Rhus coriaria L.)Powder on Serum Glycemic Status, ApoB, ApoA-I and Total Antioxidant Capacity in Type 2 Diabetic Patients. Iran J Pharm Res. 2014;13(4):1249–1255

Rahideh ST, Shidfar F, Khandozi N, Rajab A, Hosseini SP, Mirtaher SM. The effect of sumac (Rhus coriaria L.) powder on insulin resistance, malondialdehyde, high sensitive C-reactive protein and paraoxonase 1 activity in type 2 diabetic patients. J Res Med Sci. 2014;19(10):933–938

*Harikumar et al: Sesamin manifests chemopreventive effects through the suppression of NF-kappa B-regulated cell survival, proliferation, invasion, and angiogenic gene products. Mol Cancer Res 2010 May;8(5):751-61

Hyun T, Barrett-Connor E, Milne D. Zinc intakes and plasma concentrations in men with osteoporosis: the Rancho Bernardo Study. Am J Clin Nutr, Sept. 2004:80(3):715-721. 2004. PMID:15321813.

Wu WH, Kang YP, Wang NH, Jou HJ, Wang TA. Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal women. J Nutr. 2006;136(5):1270–1275. doi:10.1093/jn/136.5.1270


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