2 (15-ounce) cans chickpeas or navy beans
or 3 cups cooked dry-packaged chickpeas or navy beans, rinsed, drained (see note)
2/3 cup fat-free sour cream
2 teaspoons minced garlic
4 teaspoons balsamic vinegar
1/4 cup chopped sun-dried tomatoes (not in oil)
1/4 cup finely chopped fresh or dried parsley
2 tablespoons chopped Kalamata or ripe olives
Kalamata olives, for garnish
Assorted vegetables and crackers
This recipe can be refrigerated for 2 or 3 hours, or overnight, to allow flavors to blend. Process chickpeas or beans, sour cream, garlic and vinegar in food processor until smooth
stir in sun-dried tomatoes, parsley and chopped olives. Spoon into serving bowl and garnish with olives. Serve with assorted vegetables and crackers for dipping. --- From Bean Education and Awareness Network Note: Dry-packaged chickpeas or beans should be soaked, then cooked until they are very soft (about 1 to 1 1/2 hours depending on variety), before they are pureed, blended or mashed. Per serving: 54 calories (percent of calories from fat, 12), 2 grams protein, 10 grams carbohydrates, 2 grams fiber, 1 gram fat, no cholesterol, 100 milligrams sodium.
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