Garden Chickpea Dill Dip/Spread

This was a fabulous filling meal:  Curried Lentil, Tomato & Coconut Soup;
Kale & Red Cabbage Slaw; WASA Cracker topped with Garden Chickpea Dill Spread

Recipe from Pick Up Limes

Husband-Tested in Alice’s Kitchen

Makes 3 cups (24 Tablespoons)

I am sure to cook up a batch or two of chickpeas and/or lentils (and other beans/legumes) every week to use for quick meals.  They are excellent sources of protein and fiber and other nutrients.  I often make several batches and freeze some for later, using the leftover cooking water to add to the pot when making homemade vegetable stock.  **To save time when making this, make use of your food processor.  Put the veggies in the processor bowl and pulse until the veggies are finely chopped.  Then add the chickpeas and lentils last and pulse just enough times to mix them in without turning them into a paste.  Let this dip/spread hang out in the fridge overnight and it will be even more flavorful the next day. Add this spread to your regular rotation of good-for-you additions to your lunchbox.

(**See the note above the recipe to see how to use a food processor to save some time and effort.)  

1 cup cooked chickpeas or canned chickpeas, rinsed and drained

1 cup cooked lentils or canned lentils, rinsed and drained

1 celery rib, finely chopped

1 carrot, grated

¼ red bell pepper, finely chopped

¼ yellow pepper, finely chopped

¼ red onion, finely chopped

3 Tablespoons fresh dill, finely chopped

2 Tablespoons roasted sunflower seeds*

1 pickle, finely chopped

1 teaspoon capers, finely chopped

Juice of half fresh lemon or lime

3 Tablespoons vegan mayo or regular mayo (or tahini for a more earthy flavor)

½ teaspoon Dijon mustard

¼ teaspoon kosher salt

Freshly ground pepper, to taste

Add the chickpeas to a large bowl.  Mash with a fork until all the chickpeas are broken.  Add the remaining ingredients to the bowl and mix, mashing slightly.  Chill before serving, if possible, to enhance the flavors.  Enjoy as is like a salad, or with crackers and veggies, or as a spread for a sandwich.  Store in an airtight container in the fridge for up to 3 days.

*To toast sunflower seeds:  Preheat the oven to 400F.  Spread the sunflower seeds onto a rimmed baking sheet.  Roast in the oven for about 5 minutes, checking often to make sure they don’t burn.  They should appear pleasantly toasted when done.

Nutritional Information: According to my calculations, 1 Tablespoon = 29 calories/1/5 grams fiber