 | Caution ! Recipe has been scaled. Ingredient amounts and cooking times in steps may need to be
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Ingredients
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Amt.
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Measure
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Ingredient
| | | | 1 | tablespoon | extra virgin olive oil | 1 | clove | garlic minced | 1 | cup | chickpeas (15oz can) (drained) | 1/8 | cup | chicken broth, low sodium, canned | 1/2 | lime yields | Lime juice, raw - or 1 TBSP | 1/4 | teaspoon | red peppers (hot), crushed | 1/4 | teaspoon | thyme, dried | 1/4 | teaspoon | garlic powder |
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Steps
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Sequence
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Step
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| | 1 | Heat oil in a small saucepan over med-low heat. | | 2 | Add garlic and sauté until fragrant, 1-2 minutes. | | 3 | Add all other ingredients and simmer over low heat for a few minutes until most of the liquid is evaporated. | | 4 | If you want the beans whole, leave as is, and serve either chilled or warm. It''s great over salad like this, or just eaten plain!
If you want to use it as a sandwich spread or dip, go on to step 5. | | 5 | Mash with a potato masher while still warm, to desired consistency. I like it with some of the beans still whole, so it just takes a few good smashes. | | 6 | If it’s a little thick or dry, add a bit more warm broth (I use bullion and warm tap water) and stir until you reach the desired consistency.
Spread on pita bread or other wrap-type bread (I love FlatOut multigrain wraps for 100 calories), top with lettuce, tomato, red bell pepper, red onion, or whatever veggies you want -- and maybe a little reduced fat sour cream or plain yogurt, if you like. | | 7 | Note: if you''d like the dish to be totally vegetarian, substitute the chicken broth with vegetable broth or water. |
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