Chickpea Dip with Vegetables

This is an official 5 A Day recipe, providing six people with one and a half servings of vegetables each. This more-heathful-than-hummus dip, with its colorful vegetable salad on top, partners well with pita bread and is great for a summer picnic or other party. 


  • 1 12.5-oz. can chickpeas, drained and rinsed well
  • 2 tablespoons fresh lemon juice
  • 3 drops hot pepper sauce
  • 2 cucumbers, peeled, seeded and diced
  • ¼ red onion, diced
  • 1 cup plain low fat yogurt (equivalent to one 8 oz. container of yogurt)
  • ½ tablespoon olive oil
  • 1 carrot, grated
  • 2 Roma tomatoes, finely chopped
  • Preparation:

    Blend chickpeas, yogurt, lemon juice, olive oil, and hot sauce in a blender until smooth. Transfer dip to a shallow serving bowl, and pile the colorful vegetables on top, leaving an outer rim of dip to be seen. Serve with pita bread or toasted wheat bread triangles.


    Servings: 6

    Values per serving:
    Calories: 157, Total Fat: 4 g
    Fiber: 5 g