Curry-Carrot Dip with Toasted Pita Chips

"I always look for ways to transform vegetables into dips and appetizers. If you can't find cardamom seeds, use an extra 1/2 teaspoon ground cumin." -Juliana Goodwin, Springfield, MO

Yield: 12 servings (serving size: about 1/3 cup dip and 2 pita chips)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 153
  • Calories from fat: 20%
  • Fat: 3.4g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.7g
  • Protein: 4.7g
  • Carbohydrate: 28.2g
  • Fiber: 5.3g
  • Cholesterol: 0.0mg
  • Iron: 1.5mg
  • Sodium: 370mg
  • Calcium: 41mg

Ingredients

  • 3 cups (1/4-inch-thick) slices carrot (about 2 pounds)
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 3 cardamom seeds or dash ground cardamom
  • 4 (6-inch) whole wheat pitas, each cut into 6 wedges
  • Cooking spray
  • 2 tablespoons olive oil
  • 2 cups chopped onion (about 1 large onion)
  • 2 garlic cloves, minced
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1/4 cup minced fresh cilantro
  • 1 teaspoon garlic salt
  • 1/8 teaspoon black pepper

Preparation

  1. Place carrot in a saucepan. Cover with water to 1 inch above carrot. Add broth and cardamom; bring to a boil. Reduce heat, and simmer 40 minutes or until carrot is tender. Drain carrot in a colander over a bowl, reserving 1 1/2 cups cooking liquid. Discard the cardamom seeds. Combine reserved liquid and carrot; refrigerate overnight.
  2. Preheat oven to 350°.
  3. Coat pita wedges with cooking spray; place in a single layer on a baking sheet. Bake at 350° for 15 minutes or until crisp.
  4. Remove carrot with a slotted spoon. Place carrot and 3/4 cup reserved cooking liquid in a blender, and process until smooth. Discard remaining liquid.
  5. Heat oil in a nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Stir in curry powder and cumin; sauté 1 minute. Add carrot mixture; cook 2 minutes or until heated through. Stir in cilantro, garlic salt, and pepper. Serve immediately with pita chips.
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