Healthy & Special Diets > Allergy-Friendly Recipes > Nut-Free Recipes > Nut-Free Lunch Ideas

Rainbow Veggie Skewers with Hummus

Colorful and fun rainbow veggie skewers paired with creamy hummus make for a nutritious and nut-free lunch. A great way to get kids (and adults!) to eat their vegetables.

Prep Time
20 minutes
Cook Time
0 minutes
Servings
5-6
Ingredients
  • 1 pint Cherry Tomatoes
  • 1 medium Orange Bell Pepper, cut into bite-sized pieces
  • 1 medium Yellow Bell Pepper, cut into bite-sized pieces
  • 1 medium Cucumber, sliced
  • 1 cup Broccoli Florets
  • 1/2 medium Red Onion, cut into small wedges
  • 1 cup Hummus (Nut-Free)
  • 10-12 pieces Wooden Skewers

Preparing the Vegetables

Wash and dry all the vegetables thoroughly. Cut the bell peppers into bite-sized pieces, slice the cucumber, and separate the broccoli into small florets. Cut red onion into small wedges.

Assembling the Skewers

Thread the vegetables onto the skewers in a rainbow pattern: cherry tomatoes, orange bell pepper, yellow bell pepper, cucumber, broccoli, and red onion. Repeat the pattern until the skewer is full.

Serving

Serve the veggie skewers with a generous serving of nut-free hummus for dipping. Arrange the skewers attractively on a platter.

Variations

Feel free to add other vegetables you enjoy, such as zucchini, carrots, or snap peas. You can also lightly grill the skewers for a smoky flavor.

Nutrition Facts (Estimated per serving, with hummus)

Calories: Approximately 200-250 kcal Protein: 8-12g Fat: 10-15g (depending on the hummus used) Carbohydrates: 20-25g Fiber: 5-8g Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This recipe is a great source of vitamins, minerals, and fiber. Hummus provides a good source of protein and healthy fats. Choose a hummus with minimal added ingredients and low sodium. Ensure all ingredients are fresh and high quality.

← Pan-Seared Salmon with Avocado Salsa Sesame Seed Crusted Chicken Tenders (Nut-Free) →

FAQ

  • Can I make these skewers ahead of time?

    Yes, you can prepare the skewers a few hours in advance and store them in the refrigerator. However, it's best to store the hummus separately to prevent the vegetables from getting soggy.
  • What if I don't like hummus?

    You can substitute hummus with other nut-free dips such as bean dip, guacamole (if avocado is tolerated), or a yogurt-based dip.
  • Are there any vegetables I should avoid?

    Choose vegetables that you and your family enjoy. If you have any specific allergies or sensitivities beyond nuts, be sure to avoid those vegetables.