This low-fat Italian Chickpea Spread is delicious on sandwiches or served with fresh vegetables and pita bread.
I was playing around, adapting a recipe from Dr. Neal Barnard, and this spread happened in my kitchen. It’s so satisfying and light!
You can use either freshly cooked dried beans or canned chickpeas, also known as garbanzo beans, in this recipe.
Did you know that just one cup of cook chickpeas has over 12 grams of fiber? Better yet, they contain both soluble fiber and insoluble fiber, the latter of which helps lower LDL cholesterol.
In addition, each cup of garbanzo beans packs a whopping 12 grams of protein!
There are so many benefits to these little legumes. Chickpeas are a great source of plant-based protein and fiber, iron, zinc, phosphorus, B vitamins and more. With so many vitamins and nutrients, chickpeas are a powerhouse of nutrition. So bring on the healthy snacking!
This recipe really is as simple as tossing a few ingredients like beans, garlic, cilantro, balsamic vinegar, and spices into a blender. It doesn’t get much easier than that!
My husband tried it and said, “This is reeeally good!” We will be making it again!
Other Healthy Plant-Based Snack Ideas Include:
- 1- 15 oz can chickpeas or 1-1/2 cup fresh cooked
- 1/4 cup water
- 1 Tbsp balsamic vinegar
- 1 clove garlic
- 2 Tbsp cilantro I used fresh cilantro
- 1/2 tsp basil, dry
- 1/2 tsp oregano, dry
- salt and pepper to taste
- 1/2 tsp smoked paprika
If using canned chickpeas, drain and rinse in a colander to remove salt and preservatives.
Combine all ingredients in a blender or food processor and blend into a smooth paste. Stop to scrape down the sides of blender when necessary.
Place in airtight bowl and chill several hours or overnight to allow flavors to blend. Serve with fresh cut vegetables, pita bread, or on sandwiches. Keeps 5-7 days in the refrigerator.
Recipe adapted from Breaking the Food Seduction by Dr. Neal Barnard.
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