Dietitian's tip: For a more traditional version, replace the vinegar with lemon juice and the olive oil with tahini (sesame paste).
- 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
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, 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|
|Total fat||4 g||Total carbohydrate||14 g|
|Saturated fat||0 g||Dietary fiber||4 g|
|Monounsaturated fat||2 g||Protein||4 g|
|Protein and dairy||1|
|Meat and meat substitutes||1|
|Nuts, seeds and dry beans||1|
|Fats and oils||1|