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Chunky Bean Dip

Chunky Bean Dip

This Chunky Bean Dip is a protein-packed and flavorful snack perfect for parties or a healthy appetizer. Combining chickpeas, cannellini beans, yogurt, and fresh herbs, this dip is creamy yet chunky, with a delightful hint of cumin and lemon. Serve it with toasted pita bread for a satisfying dish that’s sure to please.

Chunky Bean Dip

Chunky Bean Dip

Course: AppetizersCuisine: Mediterranean-inspired
Servings

8

servings
Prep time

10

minutes
Cooking time

10

minutes
Calories

180

kcal

Ingredients

  • One 15 1/2-ounce can chickpeas, rinsed and drained

  • One 15-ounce can cannellini beans, rinsed and drained

  • 2 cloves garlic, roughly chopped

  • One 8-ounce container plain fat-free yogurt

  • 1 tomato, seeded and cut into 1/4-inch dice

  • 1 teaspoon ground cumin

  • 1 1/2 teaspoons salt

  • 1/2 teaspoon freshly ground pepper

  • Juice of 1 lemon

  • 1 tablespoon chopped fresh thyme

  • 1 tablespoon chopped fresh flat-leaf parsley

  • 8 rounds 6-inch pita bread

  • Cooking spray

Directions

  • Blend the Beans: In a food processor, combine the chickpeas, cannellini beans, garlic, yogurt, cumin, salt, pepper, and lemon juice. Pulse a few times until the mixture is blended but still chunky, ensuring it maintains a textured consistency.
  • Add Fresh Ingredients: Transfer the dip to a bowl and fold in the diced tomato, fresh thyme, and parsley. Mix gently to incorporate the ingredients evenly.
  • Toast the Pita: Preheat the oven to 375°F (190°C). Lightly spray the pita rounds with cooking spray, and cut them into wedges. Arrange them on a baking sheet and bake for 8-10 minutes until golden and crisp.
  • Serve: Serve the dip in a bowl, accompanied by the toasted pita wedges. Garnish with extra herbs if desired.

Notes

  • Nutrition Facts (Per Serving):
    Fat: 3 g
    Saturated Fat: 0 g
    Carbohydrates: 32 g
    Protein: 8 g
    Fiber: 7 g
    Sodium: 450 mg

This Chunky Bean Dip is a versatile and healthy option that combines creamy beans with fresh herbs and a zesty lemon kick. Serve it with crispy pita bread for an irresistible snack that’s full of flavor and nutrition.