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Chickpea Dip with Greek Yogurt, Lemon & Dates

If you’re going to serve a dip with cut-up veggies or whole grain crackers, why not serve one that tastes great and offers significant nutritional value as well.  This one definitely qualifies!  It contains nutrient-dense chickpeas combined with protein-rich Greek yogurt, along with antioxidant-loaded dates.  It’s fast and easy to make and has a slightly sweet taste that makes it a hit for both adults and kids.  Try it today!

Makes about 2 cups (500 mL)

 Ingredients:

 1 can (19 oz/540 mL) chickpeas (no salt added), drained and rinsed

1 cup (250 mL) plain, low fat Greek yogurt

1/2 cup (125 mL) pitted dates

2 tbsp (30 mL) fresh lemon juice

Zest of one small lemon

2 cloves garlic

¼ tsp (1 mL) freshly ground pepper

¼ tsp (1 mL) salt (optional)

Please note:  To spice it up, you can add 1/2 tsp (2.5 mL) of ground cumin.  Do not add salt if you are using chickpeas that contain added salt.  If you prefer it less sweet, cut the amount of dates in half.

Directions:

  1. Place all ingredients in food processor or blender.  Blend until smooth.  Serve immediately or put in fridge until ready to use.  Enjoy with whole grain crackers (like Triscuits) or cut-up veggies.

Nutritional Information Per Serving (per ¼ cup/60 mL with added salt): 100 calories, 1 g fat, .5 g saturated fat, 16 g carbohydrates, 6.5 g sugars, 2.5 g fibre, 6 g protein, 90 mg sodium

 

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