Chickpea-Yogurt Spread Recipe

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Ingredients

Count

Nutrition

185

Calories

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Ingredients:

Serving

1 (15 oz.) can chickpeas, drained and rinsed
1/2 cup low-fat plain yogurt
1 clove garlic
zest of 1 lime (3/4 tsp.)
1/2 cup coarsely chopped onion
2 tsp curry powder
salt
1/2 cup loosely packed fresh cilantro
1 ripe mango or apple, peeled, pitted and sliced
sliced pita or other bread , brushed with olive oil and toasted or grilled , optional
vegetables , optional

Directions:

In a food processor or blender, puree chickpeas, 1/4 cup yogurt, garlic, lime zest, onion, curry powder, salt and cilantro until smooth. (Spread may be prepared to this point and then covered and refrigerated up to 3 days ahead.)
Spoon chickpea mixture into a decorative bowl, fold in remaining yogurt, top with mango (or apple) and serve with pita or bread. Add veggies for dipping, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	184.6 Kcal (773 kJ)
Calories from fat	16.59 Kcal
		% Daily Value*
Total Fat	1.84g	3%
Cholesterol	3.68mg	1%
Sodium	79.34mg	3%
Potassium	557.13mg	12%
Total Carbs	38.16g	13%
Sugars	29.52g	118%
Dietary Fiber	4.97g	20%
Protein	6.56g	13%
Vitamin C	65.7mg	109%
Iron	0.9mg	5%
Calcium	160.8mg	16%

Amount Per 100 g
Calories	63.45 Kcal (266 kJ)
Calories from fat	5.7 Kcal
		% Daily Value*
Total Fat	0.63g	3%
Cholesterol	1.26mg	1%
Sodium	27.27mg	3%
Potassium	191.5mg	12%
Total Carbs	13.12g	13%
Sugars	10.15g	118%
Dietary Fiber	1.71g	20%
Protein	2.26g	13%
Vitamin C	22.6mg	109%
Iron	0.3mg	5%
Calcium	55.3mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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