Articles & Recipes
Pumpkin and Chickpea Dip
Ingredients
1/2 cups diced pumpkin (45grams)
1 diced medium carrots (140grams)
100g drained canned chickpeas
1/4 diced red onion (25grams)
Coriander ground
Cumin ground
15ml Skim Milk
Method
Pre-heat the oven to 180 degrees C
Place carrot and pumpkin on some baking paper and bake until golden
Meanwhile, place chickpeas in a bowl with some water and microwave for 2 mins until softened
Drain the chickpeas, leaving a small amount of water
Add onion, spices (to taste) and baked pumpkin and carrot
Using a hand blender, blend until smooth. Add a small amount of milk as needed to get to a smooth consistency
Serve with sticks of carrot and celery, or even try slices of capsicum and mushroom
Serves : 1
Quantity per Serve : 1 cup
Nutrients per Serve :
KJ 687, Calories 165, Carbohydrates(grams) 22.8, Fat(grams) 2.3, Protein(grams) 2.1, Fibre (grams) 2.4
Note
Gluten free. Can be made lactose free by using lactose free milk.