Chickpea & beetroot dip

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Lunch & Light Meals|Vegetarian
4 peopleServes
4
Prep   15 min
Cook   16 min
  • Chickpeas, canned, no added salt, 3 cup(s), drained
  • Dried oregano, 2 teaspoon(s)
  • Olive oil, 4 teaspoon(s)
  • Garlic, ½ clove(s), crushed
  • Beetroot, fresh, 250 g, cooked whole
  • Lemon, 1 lemon(s), rind finely grated, juiced
  • Wholegrain wrap, 4 large wrap(s), 7
  • Mixed salad vegetables, 2 cup(s), carrot sticks, celerly sticks, baby capsicums, baby cos lettuce leaves, button mushrooms, to serve

Method

Rinse and drain the chickpeas, removing any dry skins. Place the chickpeas, oregano, oil and garlic in a food processor. Process until finely chopped. Chop the beetroot and add to the processor with any beet juice in the packet. Add lemon rind and 3 tablespoons lemon juice. Process, scraping down the sides of the bowl until smooth. Season. Spoon into a container and refrigerate 1 hour or overnight if you have time.

Cut each wrap into 12 wedges. Heat a large non-stick frying pan over medium-high heat. Cook the wrap triangles, in batches, 1 to 2 minutes each side until golden. Remove to a tray to cool.

For lunch, serve 1 cup chickpea & beetroot dip, with 12 pieces toasted wrap and vegetables.

TIPS: You need to buy 3 x 400g cans chickpeas for the recipe. The dip will keep in an airtight container in the fridge for 7 days. Its best to store in container just large enough to hold the dip and cover the surface with a clean piece of wrap or baking paper. You can also bake the grain wraps. Place wrap triangles in a single layer on baking trays. Bake in 200°C fan forced oven for 7 to 8 minutes until light golden. Cool. They will keep 2 to 3 days in an airtight bag or jar. 250g packets cooked whole beets can be found in the fruit and vegetable section of the supermarket, alternately you can use 450g can whole baby beetroot + 2 tablespoon juice.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1
Bread & Cereals2
Vegetables2.1
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories443
Protein18.6 g
Total fat11.4 g
- Saturated fat3.1 g
Total carbohydrates57.2 g
- Total sugars12.2 g
Fibre22.6 g
Sodium284 mg

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