Curried Chickpea Dip with Pita Toasts

Vegetarian
Vegan
Dairy Free
Health score
19%
Curried Chickpea Dip with Pita Toasts
45 min.
8
398kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon canola oil 
  • 0.8 teaspoon curry powder 
  • 0.5 cup cilantro leaves fresh chopped
  • 0.5 teaspoon garlic powder 
  • 0.5 teaspoon ground cinnamon 
  • 0.3 teaspoon ground cumin 
  • tablespoons mango chutney 
  • 15 ounce no-salt-added chickpeas drained canned (garbanzo beans)
  • cup onion chopped
  • 0.5 cup peas green frozen thawed
  • 6-inch pitas split ()
  • 0.5 cup raisins 
  • 16 ounce salsa organic

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Preheat oven to 40
  2. Cut each pita half into 8 wedges to form 64 wedges. Arrange wedges in a single layer on a baking sheet. Lightly coat wedges with cooking spray; sprinkle evenly with garlic powder.
  3. Bake at 400 for 7 minutes or until lightly browned and crisp.
  4. Heat oil in a large saucepan over medium-high heat.
  5. Add onion to pan; saut 4 minutes or until lightly browned. Stir in raisins, cilantro, peas, mango chutney, curry powder, cinnamon, cumin, pepper, chickpeas, and salsa. Reduce heat, and simmer 10 minutes or until slightly thick.
  6. Serve with pita chips.

Nutrition Facts

Calories398kcal
Protein12.81%
Fat59.04%
Carbs28.15%

Properties

Glycemic Index
45.77
Glycemic Load
6.73
Inflammation Score
-7
Nutrition Score
15.151739141215%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.59mg

Nutrients percent of daily need

Calories:398.33kcal
19.92%
Fat:28.09g
43.22%
Saturated Fat:5.56g
34.77%
Carbohydrates:30.13g
10.04%
Net Carbohydrates:24.72g
8.99%
Sugar:11.55g
12.83%
Cholesterol:0mg
0%
Sodium:389.85mg
16.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.72g
27.44%
Manganese:0.98mg
49.05%
Vitamin B3:7.95mg
39.74%
Vitamin E:5.71mg
38.08%
Magnesium:107.14mg
26.78%
Phosphorus:222.43mg
22.24%
Fiber:5.41g
21.65%
Vitamin B6:0.4mg
19.96%
Potassium:586.25mg
16.75%
Copper:0.32mg
16.24%
Folate:60.17µg
15.04%
Zinc:1.64mg
10.94%
Vitamin B1:0.15mg
9.84%
Iron:1.75mg
9.7%
Vitamin B2:0.16mg
9.48%
Vitamin C:7.41mg
8.99%
Vitamin A:412.72IU
8.25%
Vitamin K:8.66µg
8.25%
Vitamin B5:0.73mg
7.27%
Calcium:56.58mg
5.66%
Selenium:3.2µg
4.58%
Source:My Recipes