How would you like a fast and easy dip made with three superstar ingredients? This dip – made with chickpeas, avocados and roasted red peppers – is nutritious and delicious. Chickpeas are an exceptional source of fibre and also rich in folate, protein, iron and zinc. Avocados contain heart-healthy fats and fibre, along with much-needed nutrients like vitamin K, vitamin E, and potassium. Red peppers excel in vitamins C and A. Serve this dip with whole grain crackers, whole grain pita bread, or cut-up veggies. Your family and friends will thank you. Enjoy!
Makes about 4 cups (1 L)
1 can (540 mL/19 fl oz) chickpeas (no salt added, drained and rinsed)
2 ripe avocados (small to medium size)
¾ cup (185 mL) jarred roasted red peppers
Juice and zest of 1 large lime (about ¼ cup/60 mL lime juice)
½ cup (125 mL) fresh cilantro
1 large jalapeño pepper, seeds removed
3 cloves garlic
1 tbsp (15 mL) chili powder
1 tsp (5 mL) cumin
¼ tsp (1 mL) cayenne pepper
¾ tsp (3 mL) salt
¼ tsp (1 mL) ground pepper
Please note: Start by adding just ½ teaspoon of salt. Add more only if needed. Add less if using chickpeas that contain salt already. Fresh parsley or basil can be substituted for the cilantro. For a milder version, cut down or omit some of the hotter spices (although this version is not as spicy as you might imagine).
1. Add all ingredients to a blender, food processor or large bowl (if using hand-held blender).
2. Blend until smooth.
3. Add a small amount of water until desired consistency is reached. This step is optional.
4. Serve immediately or refrigerate and serve later in the day or week (it will keep for about five days in the fridge).
Nutrition information per serving (¼ cup/60 mL): 64 calories, 3 g fat, .5 g saturated fat, 7 g carbohydrates, .8 g sugars, 2.5 g fibre, 2 g protein, 149 mg sodium