Great Garbanzo Dip
Garbanzo beans are a good source of dietary fiber, and a great source of folate and manganese. Plus, they make a tasty dip!
Serves: 1 3/4 cups (1 Tablespoon servings)
- 1 tablespoon extra virgin olive oil
- 1 tablespoon crushed fresh garlic
- 1/2 cup chopped onion
- 1/3 cup chopped red bell pepper
- 1/3 cup chopped green bell pepper
- 1/2 teaspoon dried oregano
- 1 can (15 ounces) chickpeas, rinsed and drained, or 1 3/4 cups cooked chickpeas
- 1 tablespoon lemon juice
- 2 tablespoons chicken or vegetable broth
- 1/4 teaspoon ground black pepper
- Place the olive oil in a large nonstick skillet, and preheat over medium-high heat. Add the garlic, onion, red and green peppers, and oregano, and stir to mix. Cover and cook, stirring frequently, for about 4 minutes, or until the vegetables begin to soften. Add a little broth if the skillet becomes too dry.
- Place the chickpeas, lemon juice, broth, and black pepper in the bowl of a food processor. Add the vegetable mixture, and process, scraping down the sides occasionally, for about 2 minutes, or until the ingredients are well mixed and the dip has reached the desired consistency. Add a little more broth if needed.
- Transfer the spread to a serving dish, and serve at room temperature with whole grain crackers, raw vegetables, Parmesan Pita Crisps.
Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright © 2000 by Sandra Woodruff.
To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.