Lemony Chickpea Dip

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Lemony Chickpea Dip From Cooking Light

Canned chickpeas offer fiber; rinsing and draining them reduces sodium. A spoonful of oil balances the spices and hot sauce and adds unsaturated fats. We liked this dip with torn whole wheat pitas, crisp bell peppers, and celery sticks, but it works double-duty as a sandwich spread.

1/3 cup fat-free sour cream 1/4 cup water 2 tablespoons fresh lemon juice 1 tablespoon olive oil 1/2 teaspoon ground cumin 1/2 teaspoon hot paprika 1/2 teaspoon hot sauce 1/4 teaspoon salt 1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained (good with black beans too) 2 garlic cloves, peeled 2 tablespoons chopped fresh cilantro

Combine all ingredients except cilantro in a food processor; process until smooth. Transfer chickpea mixture to a bowl. Stir in cilantro.

Yield: 1 1/2 cups (serving size: 2 tablespoons dip)

NUTRITION PER SERVING CALORIES 40(38% from fat); FAT 1.7g (sat 0.2g,mono 1g,poly 0.4g); PROTEIN 1.3g; CHOLESTEROL 0.0mg; CALCIUM 15mg; SODIUM 115mg; FIBER 1.2g; IRON 0.4mg; CARBOHYDRATE 5.3g

David Bonom Cooking Light, MAY 2007