Lemon garlic mashed chickpeas
Enjoy a burst of flavor with our zesty Lemon Garlic Mashed Chickpeas! This simple and healthy recipe features tender chickpeas, aromatic garlic, refreshing lemon juice, and a touch of olive oil. Perfect as a dip, spread, or side dish.
- 01 Jul 2024
- Cook time 0 min
- Prep time 5 min
- 1 Servings
- 4 Ingredients
Lemon Garlic Mashed Chickpeas is a simple, healthy, and flavorful dish that you can prepare in no time. It's perfect for a quick snack, a side dish, or even a sandwich spread. Packed with protein and bursting with the fresh flavors of lemon and garlic, this recipe is not only delicious but also incredibly nutritious.
Ingredients:
Instructions:
- If using canned chickpeas, drain and rinse them thoroughly under cold water.
- If using dried chickpeas, soak them overnight in water, then cook them by boiling in water until tender. Drain and set aside.
- Peel and mince the garlic clove finely.
- In a small pan, warm 1 teaspoon of olive oil over medium heat.
- Add the minced garlic to the warmed oil. Sauté for 1-2 minutes or until the garlic is fragrant and slightly golden. Be careful not to burn the garlic.
- Place the cooked chickpeas in a medium mixing bowl. Using a fork or a potato masher, begin mashing the chickpeas until you achieve a coarse, chunky texture.
- Pour the sautéed garlic and olive oil into the mashed chickpeas.
- Add the 1 tablespoon of lemon juice to the chickpea mixture.
- Mix all the ingredients thoroughly until everything is well combined. If the mixture is too dry, you can add a splash of water or more olive oil for a smoother consistency.
- Taste the mashed chickpeas and adjust the seasoning if needed. You can add salt, pepper, or additional lemon juice to suit your preference.
- Transfer the lemon garlic mashed chickpeas to a serving dish.
- This dish can be served warm or at room temperature.
- You may garnish with a sprinkle of fresh herbs like parsley or a drizzle of extra olive oil for added flavor and presentation.
Tips:
- For a smoother texture, consider peeling the chickpeas or using a food processor.
- Adjust the amount of garlic and lemon juice according to your taste preference.
- You can add salt and pepper to enhance the flavor further.
- For extra richness, you can add a small amount of tahini or a splash of olive oil.
- Serve with fresh veggies, on toast, or as a filling for wraps and sandwiches.
Lemon Garlic Mashed Chickpeas is a versatile and delicious dish that brings together the tanginess of lemon and the subtle spiciness of garlic. It's easy to make and can be tailored to your taste preferences. Whether you're serving it as a spread, dip, or side dish, it's sure to be a hit. Enjoy the simplicity and flavor of this wholesome recipe!
| Nutrition Facts | |
|---|---|
| Serving Size | 140 grams |
| Energy | |
| Calories 110kcal | 5% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 5g | 14% |
| Sugar 3.52g | 4% |
| Fat | |
| Fat 7g | 8% |
| Saturated 0.88g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 1.20ug | 0% |
| Choline 30mg | 5% |
| Vitamin B1 0.05mg | 4% |
| Vitamin B2 0.02mg | 2% |
| Vitamin B3 0.19mg | 1% |
| Vitamin B6 0.61mg | 36% |
| Vitamin B9 33ug | 8% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 6mg | 7% |
| Vitamin E 0.25mg | 2% |
| Vitamin K 2.69ug | 2% |
| Minerals | |
| Calcium, Ca 50mg | 4% |
| Copper, Cu 0.19mg | 0% |
| Iron, Fe 1.54mg | 14% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 100mg | 8% |
| Potassium, K 200mg | 6% |
| Selenium, Se 2.71ug | 5% |
| Sodium, Na 160mg | 11% |
| Zinc, Zn 0.87mg | 8% |
| Water | |
| Water 110g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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