I usually double this recipe and enjoy it during the week in the form of a healthy, light lunch. Chickpeas (also called garbanzo beans) are fabulously nutritious. Low in saturated fat and cholesterol, one serving (1 cup) contains 11 grams of dietary fiber and 12 grams of protein. The combination of spices and a touch of crushed red pepper adds a South African touch. By using low-sodium chickpeas, you can reduce the sodium from 718 grams to 460 grams per serving. Rinsing the chickpeas well before processing them also minimizes the sodium.

Makes about 1 1/2 to 2 cups

Ingredients

1 x 15-ounce can low-sodium chickpeas (garbanzo beans), rinsed well and drained
1 teaspoon ground cumin
2 medium garlic cloves, peeled and sliced
2 tablespoons fresh lemon juice (approximately one small lemon)
1 teaspoon lemon zest (optional)
3/4 teaspoon kosher salt, or to taste
3 tablespoons extra virgin olive oil
¼ teaspoon crushed red pepper flakes
1 teaspoon ground coriander
1 tablespoon boiling water

Puree the chickpeas, cumin, garlic cloves, lemon juice, lemon zest (if using), salt, olive oil, red pepper flakes and coriander in a food processor until smooth. Add the water and process until thoroughly blended.

Transfer the dip to a bowl and garnish with some chopped tomatoes. Drizzle with a little olive oil.

Serving Suggestions:

• Spread onto pita triangles, crackers or toasted rounds.
• Generously spread a wheat tortilla with the dip. Sprinkle some chopped lettuce, roasted red or green peppers, or a vegetable medley down the centre of the tortilla and roll up into a wrap. Delish!!
• Use as a dip for carrot and celery sticks.

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