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 anyone looking to indulge without the guilt.

The creamy texture of the chickpeas combined with the fresh zing of cilantro and the subtle kick from garlic creates a delightful flavor profile that will have everyone coming back for more. Paired with warm, grilled pita bread and crunchy carrot sticks, this dish is a feast for the senses. It's perfect for serving at parties, as a starter for a dinner, or even as a healthy snack during the day.

What’s more, this recipe is incredibly easy to prepare, taking just 45 minutes from start to finish. You can even make the dip a day in advance, allowing the flavors to meld beautifully. Whether you're hosting a gathering or simply enjoying a quiet evening at home, this Chickpea Cilantro Dip is sure to elevate your dining experience. So fire up the grill, gather your ingredients, and get ready to delight your taste buds with this scrumptious and wholesome dish!

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