Smooth and Spicy Bean Dip - 22g Carbs, 6.3g Fiber, 3.9g Sugar
From: The Recipe Secrets Newsletter (RSN)
1 (15 oz can) chickpeas, drained
1/4 cup chopped onion
2 Tbsp lemon juice
2 Tbsp olive oil
1 garlic clove, minced (1 to 2 cloves)
1 tsp ground cumin
1/4 tsp salt
1/4 tsp cayenne
1/4 tsp hot pepper sauce, to taste
1/4 cup finely chopped parsley
Combine all ingredients except parsley in food processor bowl with metal blade.
Process until smooth; remove from processor to serving bowl and stir in parsley. Thin with a little water, if desired, if dip is too thick. Cover and refrigerate until serving.
Serve with vegetable relishes and pita bread wedges, crisped in a hot oven.
Nutrition From: www.caloriecount.about.com
Serves: 12
Serving Size: 47 g
Nutrition per Serving: 152 Calories, 41 Calories from Fat, 4.5g Total Fat, 0.6g Saturated Fat, 0mg Cholesterol, 60mg Sodium, 329mg Potassium, 22g Total Carbs, 6.3g Dietary Fiber, 3.9g Sugars, 7g Protein
Vitamin A 3% - Vitamin C 8% - Calcium 4% - Iron 13%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Low in sodium
High in dietary fiber
High in manganese
Very high in vitamin B6
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