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


If you’re looking for a delightful and healthy addition to your appetizer repertoire, look no further than this Chickpea Cilantro Dip with Grilled Pita and Carrot Sticks. This vibrant dip is not only vegetarian-friendly but also incredibly easy to prepare, making it the perfect choice for everything from casual snacks to elegant dinner parties.

Packed with protein and flavor, this dip features creamy chickpeas blended with fresh cilantro, zesty lemon juice, and a hint of garlic, all combined with low-fat yogurt for a silky texture. The bright green hue of cilantro not only adds a burst of color to your platter but also infuses the dip with a refreshing taste that will leave your taste buds dancing.

When paired with grilled pita bread and crunchy carrot sticks, this dip becomes an irresistible feast for both the eyes and the palate. The grilled pita, warm and slightly charred, perfectly complements the creamy chickpea dip, while the carrot sticks provide a satisfying crunch. It’s a healthy yet indulgent option that’s sure to impress your guests and keep you coming back for more.

In just 45 minutes, you can whip up this delightful dish that serves four, making it ideal for gatherings or quiet evenings at home. Whether you’re relishing it as an antipasti, starter, or simply a snack, this Chickpea Cilantro Dip is bound to become a favorite in your culinary collection.

Ingredients

  • cup chickpeas 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 pita loaves 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