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!
Servings 6 servings
Calories 159
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
Instructions
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.
Nutrition
Serving Size: 0.333333333333cup (75 mL) | Calories: 159 | Total Fat: 4g | Saturated Fat: 0.4g | Carbohydrate: 25g | Fibre: 4g | Protein: 8g | Sodium: 86mg | Potassium: 261mg | Vitamin C: 2mg | Calcium: 47mg | Iron: 3mg