Curried Chickpea Dip with Pita Toasts

"This dip was inspired by traditional nachos with beans and corn chips. For my version, I prepared chickpeas with Indian seasonings, such as curry powder, ground cumin, and mango chutney, and then served them with toasted pita wedges." --Kayla Capper, Ojai, CA

Yield: 8 servings (serving size: 8 pita chips and 6 tablespoons chickpea mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 190
  • Calories from fat: 7%
  • Fat: 1.4g
  • Saturated fat: 0.1g
  • Monounsaturated fat: 0.6g
  • Polyunsaturated fat: 0.4g
  • Protein: 6.4g
  • Carbohydrate: 38.1g
  • Fiber: 3.1g
  • Cholesterol: 0.0mg
  • Iron: 2.9mg
  • Sodium: 358mg
  • Calcium: 48mg

Ingredients

  • 4 (6-inch) pitas, split in half horizontally
  • Cooking spray
  • 1/2 teaspoon garlic powder
  • 1 teaspoon canola oil
  • 1 cup chopped onion
  • 1/2 cup raisins
  • 1/2 cup chopped fresh cilantro
  • 1/2 cup frozen green peas, thawed
  • 2 tablespoons mango chutney
  • 3/4 teaspoon curry powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon freshly ground black pepper
  • 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans), drained
  • 1 (16-ounce) jar organic salsa

Preparation

  1. Preheat oven to 400°.
  2. Cut each pita half into 8 wedges to form 64 wedges. Arrange wedges in a single layer on a baking sheet. Lightly coat wedges with cooking spray; sprinkle evenly with garlic powder. Bake at 400° for 7 minutes or until lightly browned and crisp.
  3. Heat oil in a large saucepan over medium-high heat. Add onion to pan; sauté 4 minutes or until lightly browned. Stir in raisins, cilantro, peas, mango chutney, curry powder, cinnamon, cumin, pepper, chickpeas, and salsa. Reduce heat, and simmer 10 minutes or until slightly thick. Serve with pita chips.
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