|
2 (15-ounce) cans chickpeas, rinsed and drained
2 medium golden delicious apples, peeled and chopped
1/3 c. lemon juice
½ c. creamy peanut butter
2 to 3 T. water
½ tsp. salt
1 tsp. cinnamon
¼ tsp. nutmeg
½ tsp. all spice
¼ tsp. cayenne pepper, optional
Apple slices, carrot slices and/or whole-wheat crackers
In a food processor bowl or blender container, place the following ingredients: chickpeas, chopped apple, lemon juice, peanut butter, water, salt and spices. Cover and process or blend until smooth; transfer to bowl. Cover and refrigerate up to three days. Serve dip with apple slices, carrot slices and/or whole-wheat crackers
Makes 28 servings (2 tablespoons each). Each serving has 80 calories, 3 grams (g) fat, 3 g protein, 10 g carbohydrate, 1 g fiber, 140 milligrams (mg) sodium, 15 micrograms folate and 0.5 mg iron.
|
Nutrition Facts
Serving Size 2 Tblsp
Servings Per Container 28
|
|
| Amount Per Serving |
|
|
Calories
80
|
Calories From Fat
|
|
|
|
% Daily Value *
|
|
|
Total Fat
3
|
5%
|
|
|
|
|
Cholesterol
|
|
|
|
Sodium
140 mg
|
|
|
|
Total Carbohydrate
10
|
3%
|
|
|
Dietary Fiber
1
|
4%
|
|
|
Sugars
|
|
|
|
Protein
3
|
|
|
|
Vitamin A
%
|
• |
Vitamin C
%
|
|
Calcium
%
|
• |
Iron
05%
|
|
|
| * Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
| |
Calories |
2,000 |
2,2500 |
|
| Total Fat |
Less than |
65g |
80g |
| Saturated Fat |
Less than |
20g |
25g |
| Cholesterol |
Less than |
300mg |
300mg |
| Sodium |
Less than |
2,400mg |
2,400mg |
| Total Carbohydrate |
|
300g |
375g |
| Dietary Fiber |
|
25g |
30g |
|
| Calories per gram: |
|
Fat 9 •
Carbohydrate 4 •
Protein 4
|
|
|
|
|
|