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Five Minute Dips

Swap out chickpeas for black beans or lentils for a quick & easy variation on this yummy dip. Or better yet, make all three for appies & snacks!
Pulses Beans, Chickpeas, Lentils
Prep Time 5 minutes
Servings 6 servings

Nutrition

Serving Size: 0.333333333333 cup (75 mL) Calories: 159 Total Fat: 4 g Saturated Fat: 0.4 g Carbohydrate: 25 g Fibre: 4 g Protein: 8 g Sodium: 86 mg Potassium: 261 mg Vitamin C: 2 mg Calcium: 47 mg Iron: 3 mg

Ingredients

  • 1 can (19 oz/540 mL) can chickpeas, drained & rinsed (yields 2 cups/500 mL cooked)
  • 1/4 cup (50 mL) reduced calorie sundried tomato salad dressing
  • 1/3 cup (75 mL) water
  • 2 cloves garlic

Directions

Chickpea Dip

  • Place all ingredients into a food processor or blender. Blend, adding water, 1 Tbsp (15 mL) at a time, if necessary, to desired consistency. Serve with fresh veggies & pita chips.

Black Bean Dip

  • Use a 19 oz (540 mL) can of black beans instead of chickpeas, swap the sundried tomato dressing for 1/2 cup (125 mL) ranch dressing, add 1/2 tsp (2 mL) cumin, and eliminate water.

Lentil Dip

  • Use a 19 oz (540 mL) can of lentils instead of chickpeas, swap the sundried tomato dressing for 1/2 cup (125 mL) ranch dressing, add 1 tsp (5 mL) hot curry powder, and eliminate water.

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