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Dietitian's tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a more traditional version, replace the vinegar with lemon juice and the olive oil with tahini (sesame paste).
Serves 6
Ingredients
2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
3 cups water
2 cloves garlic
1 bay leaf
3/4 teaspoon salt
1 tablespoon olive oil
3/4 cup plus 2 tablespoons sliced green (spring) onion
2 tablespoons sherry vinegar
3 tablespoons chopped fresh cilantro (fresh coriander)
1 teaspoon ground cumin
Directions
In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.
In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, the 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.
In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.
Nutritional Analysis
(per serving)| Serving size: 1/4 cup | |||
| Calories | 103 | Monounsaturated fat | 2 g |
| Protein | 4 g | Cholesterol | 0 mg |
| Carbohydrate | 14 g | Sodium | 300 mg |
| Total fat | 4 g | Fiber | 4 g |
| Saturated fat | 0 g | ||
