Lemony Chickpea 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.

Yield: 1 1/2 cups (serving size: 2 tablespoons dip)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 40
  • Calories from fat: 38%
  • Fat: 1.7g
  • Saturated fat: 0.2g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 0.4g
  • Protein: 1.3g
  • Carbohydrate: 5.3g
  • Fiber: 1.2g
  • Cholesterol: 0.0mg
  • Iron: 0.4mg
  • Sodium: 115mg
  • Calcium: 15mg

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

Preparation

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