Chunky Vegetable and Walnut Dip

Name: Chunky Vegetable and Walnut Dip
Ingredients: 1/2 cup California walnuts, chopped; 1 can chickpeas, drained, rinsed, divided; 6 tablespoons Italian dressing, low-fat, divided; 1 carrot, large, cut into chunks; 1 red pepper, cut into chunks; 1 clove garlic, small, minced; 1/2 red onion, small, cut into chunks; 1/4 cup parsley, finely chopped; Salt and pepper, to taste

Serves

Serving Size

1/2 cup

Meal

Snack

Description

To serve dip, cut pita bread into wedges and toast at 400°F about 7 to 8 minutes or until lightly browned. Delicious also served with bagel chips, bread sticks or crackers.

Ingredients

1/2 cup California walnuts, chopped
1 can chickpeas, drained, rinsed, divided
6 tablespoons Italian dressing, low-fat, divided
1 carrot, large, cut into chunks
1 red pepper, cut into chunks
1 clove garlic, small, minced
1/2 red onion, small, cut into chunks
1/4 cup parsley, finely chopped
Salt and pepper, to taste

PREPARATION

In a dry skillet over medium-high heat, cook walnuts until lightly toasted, about 1 to 2 minutes; set aside.
In small food chopper or food processor, process half of chickpeas with half of dressing until smooth; transfer to medium bowl and reserve. Process carrot, red pepper, garlic and onion until finely chopped, but still chunky; stir into processed chickpeas.
Add remaining whole chickpeas and dressing.
Stir in parsley, toasted walnuts and season with salt and pepper.

NUTRITION

Calories: 40 cal
Total Fat: 2.5 g
Polyunsaturated Fat: 1.5 g
Cholesterol: 0 mg
Sodium: 135 mg
Carbohydrates: 4 g
Dietary Fiber: 1 g
Protein: 2 g