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Lemony Chickpea Dip

Yield 1 1/2 cups (serving size: 2 tablespoons dip)
Canned chickpeas offer fiber; rinsing and draining them reduces sodium. A spoonful of oil balances the spices and hot sauce and adds unsaturated fats. We liked this dip with torn whole wheat pitas, crisp bell peppers, and celery sticks, but it works double-duty as a sandwich spread.

Ingredients

  • 1/3 cup fat-free sour cream
  • 1/4 cup water
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon hot paprika
  • 1/2 teaspoon hot sauce
  • 1/4 teaspoon salt
  • 1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 2 garlic cloves, peeled
  • 2 tablespoons chopped fresh cilantro

Nutrition Information

  • calories 40
  • caloriesfromfat 38 %
  • fat 1.7 g
  • satfat 0.2 g
  • monofat 1 g
  • polyfat 0.4 g
  • protein 1.3 g
  • carbohydrate 5.3 g
  • fiber 1.2 g
  • cholesterol 0.0 mg
  • iron 0.4 mg
  • sodium 115 mg
  • calcium 15 mg

How to Make It

  1. Combine all ingredients except cilantro in a food processor; process until smooth. Transfer chickpea mixture to a bowl. Stir in cilantro.