Chickpea Cilantro Dip with Grilled Pita and Carrot Sticks

Vegetarian
Health score
32%
Chickpea Cilantro Dip with Grilled Pita and Carrot Sticks
45 min.
4
73kcal

Suggestions


Looking for a delicious and healthy appetizer that will impress your guests? Look no further than this Chickpea Cilantro Dip with Grilled Pita and Carrot Sticks! This vibrant and flavorful dip is not only vegetarian but also packed with nutrients, making it a perfect choice for any occasion. With a delightful blend of creamy chickpeas, fresh cilantro, and zesty lemon juice, each bite is a burst of freshness that will tantalize your taste buds.

In just 45 minutes, you can whip up this delightful dish that serves four, making it ideal for gatherings, parties, or a cozy night in. The dip pairs beautifully with warm, grilled pita bread and crunchy carrot sticks, creating a satisfying combination of textures and flavors. Plus, at only 73 calories per serving, you can indulge guilt-free!

Whether you're hosting a dinner party or simply looking for a healthy snack, this Chickpea Cilantro Dip is sure to be a hit. It's easy to prepare, and you can even make it a day in advance for added convenience. So fire up the grill, gather your ingredients, and get ready to enjoy a deliciously wholesome treat that everyone will love!

Ingredients

  • cup garbanzo beans canned rinsed drained
  • 0.5 lb carrots trimmed cut into sticks
  • 0.5 cup cilantro leaves fresh chopped
  • small garlic clove chopped
  • 1.5 tablespoons juice of lemon fresh
  • 0.3 cup yogurt plain low-fat
  • 7-inch wholewheat pita breads split with pockets, horizontally ()
  • 0.3 teaspoon salt 
  • tablespoon water 

Equipment

  • food processor
  • grill
  • grill pan

Directions

  1. Prepare grill for cooking. If using a charcoal grill, open vents on bottom of grill and on lid.
  2. Slip skins from chickpeas with your fingers, then purée chickpeas with yogurt, cilantro, garlic, lemon juice, water, and salt in a food processor until smooth.
  3. When fire is hot (you can hold your hand 5 inches above rack for 1 to 2 seconds), grill pitas on lightly oiled grill rack, uncovered, turning once, until golden, about 2 minutes total.
  4. Serve dip with pitas and carrots.
  5. · Dip can be made 1 day ahead and chilled, covered. Bring to room temperature before serving.· Pitas can also be grilled in a lightly oiled well-seasoned ridged grill pan over moderately high heat.
  6. Each serving contains about 168 calories and 1 gram fat.
  7. Self

Nutrition Facts

Calories73kcal
Protein18.2%
Fat14.1%
Carbs67.7%

Properties

Glycemic Index
61.54
Glycemic Load
3.64
Inflammation Score
-10
Nutrition Score
10.506086945534%

Flavonoids

Eriodictyol
0.27mg
Hesperetin
0.81mg
Naringenin
0.08mg
Luteolin
0.06mg
Kaempferol
0.14mg
Myricetin
0.04mg
Quercetin
1.21mg

Nutrients percent of daily need

Calories:73.16kcal
3.66%
Fat:1.21g
1.86%
Saturated Fat:0.26g
1.62%
Carbohydrates:13.03g
4.34%
Net Carbohydrates:9.54g
3.47%
Sugar:3.93g
4.37%
Cholesterol:0.92mg
0.31%
Sodium:313.13mg
13.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.5g
7.01%
Vitamin A:9621.47IU
192.43%
Manganese:0.44mg
22.08%
Vitamin B6:0.29mg
14.74%
Fiber:3.49g
13.96%
Vitamin K:13.73µg
13.07%
Potassium:296.16mg
8.46%
Vitamin C:6.46mg
7.83%
Phosphorus:77.74mg
7.77%
Calcium:64.75mg
6.48%
Folate:25.21µg
6.3%
Magnesium:21.69mg
5.42%
Copper:0.1mg
4.97%
Vitamin B2:0.08mg
4.54%
Vitamin B1:0.06mg
4.19%
Iron:0.75mg
4.15%
Vitamin B5:0.39mg
3.93%
Zinc:0.58mg
3.88%
Vitamin B3:0.67mg
3.36%
Vitamin E:0.44mg
2.92%
Selenium:1.51µg
2.16%
Vitamin B12:0.09µg
1.43%
Source:Epicurious