SPICY BEAN PATE'

SPICY BEAN PATE

Serves 16

1 15-ounce can chick peas, drained
1/4 cup water
1 tablespoon fresh lemon juice
1 cup sour cream
1 garlic clove, minced
1 teaspoon chicken bouillon granules
1 teaspoon chili powder
1/2 teaspoon hot pepper sauce
1/2 teaspoon cumin
1/8 teaspoon cayenne
Fresh parsley, small red pepper for garnish

Cooking Directions
Blend together all ingredients in a blender or food processor.

Pour mixture into a small bowl, cover and refrigerate for 2-4 hours.

Garnish with parsley and red pepper. Makes 2 cups.

Serving Suggestions
Pates don't have to be difficult to make. This is a easy addition to a appetizer buffet. Be sure to have plenty of crackers along with a vegetable relish tray.

Nutrition Facts
Calories 62 calories; 

Protein 2 grams; 

Fat 4 grams; 

Sodium 81 milligrams; 

Cholesterol 6 milligrams; 

Saturated Fat 2 grams; 

Carbohydrates 6 grams; 

Fiber 1 grams

SMOOTH & SPICY BEAN DIP

SMOOTH AND SPICY BEAN DIP

Serves 12

1 15-ounce can chickpeas, drained
1/4 cup chopped onion
2 tablespoons lemon juice
2 tablespoons olive oil
1-2 garlic cloves, minced
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon cayenne
1/4 teaspoon hot pepper sauce, or to taste
1/4 cup finely chopped parsley

Cooking Directions
Combine all ingredients except parsley in food processor bowl with metal blade.

Process until smooth; remove from processor to serving bowl and stir in parsley.

Thin with a little water, if desired, if dip is too thick.

Cover and refrigerate until serving. Makes 1 1/2 cups.

Serving Suggestions
Tailgate with a South-of-the-Border flavor. Serve with vegetable relishes and pita bread wedges, crisped in a hot oven.

Nutrition Facts
Calories 63 calories; 

Protein 2 grams; 

Fat 3 grams; 

Sodium 111 milligrams; 

Cholesterol 0 milligrams; 

Saturated Fat 0 grams; 

Carbohydrates 7 grams; 

Fiber 2 grams

HUMMUS

HUMMUS

Start To Finish: 15 Minutes

Makes: 1 3/4 Cups

Ingredients

1 15- to 16-ounce can garbanzo beans (chickpeas), rinsed and drained

1/4 cup tahini (sesame seed paste)

3 tablespoons water

2 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1 clove garlic, halved

1/2 teaspoon kosher salt

1/2 teaspoon cumin seeds, toasted and ground,* or 1/2 teaspoon ground cumin

1/4 teaspoon cayenne pepper

1 tablespoon chopped fresh flat-leaf parsley

Lemon juice (optional)

Fresh flat-leaf parsley

Directions
1. In a food processor combine garbanzo beans, tahini, the water, the 2 tablespoons lemon juice, the oil, garlic, kosher salt, cumin seeds, and cayenne pepper. Cover and process until smooth. Transfer to a medium bowl. Stir in the 1 tablespoon parsley. If desired, stir in additional lemon juice to taste.

2. Garnish with additional parsley. Serve with baked pita chips or vegetable dippers, or use as a spread in a grilled vegetable sandwich.

*Note: To toast seeds, heat a small skillet over medium heat. Add seeds. Cook about 2 minutes or until toasted and aromatic, shaking skillet frequently. Place toasted seeds in a spice grinder and process until finely ground.

Nutrition Facts per 2 tablespoons: 

71 cal., 

4 g total fat (0 g sat. fat), 

0 mg chol.,

162mg sodium, 

8 g carbo., 

2 g fiber, 

2 g pro.

CHICKPEA DIP

CHICKPEA DIP

Yields 2 cups

Ingredients

3 Cloves garlic

¼ cup Plain low-fat yogurt

1 Tbsp. Fresh lemon juice

1 tsp. Olive oil

¼ tsp. Salt

¼ tsp. paprika

1/8 tsp. pepper

1 (19 oz.) can chickpeas, drained

Directions
Put all ingredients into a food processor and blend until smooth.

Serve at room temperature with pita chips.

Nutrition information serving: 

Calories 117, 

Fat 8g, 

Protein 4g, 

Carbohydrate 9g.

ROASTED RED PEPPER HUMMUS

Roasted Red Pepper Hummus


Healthy spread of pureed chick peas, tahini, yogurt, and spices.

Ingredients

1/2 cup canned garbanzo beans (chickpeas), unsalted , drained
1 tbsp tahini
1 oz plain yogurt
2 medium garlic cloves , minced
1 tbsp minced onion
1 pinch ground cayenne (red pepper) (to taste)
1 pinch black pepper (to taste)
2 oz roasted red peppers with brine (2 peppers)

Directions 1 Add the canned chickpeas, roasted red peppers, and sesame tahini in a blender and mix until smooth.
2 When finished, pour in the rest of the ingredients and blend until smooth.

Nutrition Facts
Makes 12 servings
Serving Size: 2 tbsp
Amount Per Serving
Calories	24.5
Total Carbs	3 g
Dietary Fiber	0.5 g
Sugars	0.5 g
Total Fat	0.9 g
Saturated Fat	0.1 g
Unsaturated Fat	0.8 g
Potassium	31.5 mg
Protein	1 g
Sodium	20 mg