Savory Pumpkin & Mint Chickpea Dip
Delight in this creamy and flavorful Savory Pumpkin & Mint Chickpea Dip that combines the earthy sweetness of roasted pumpkin with the refreshing zing of mint. This versatile spread is perfect for parties, picnics, or as a healthy appetizer to brighten any meal. With the addition of protein-packed chickpeas and a hint of tanginess from balsamic vinegar, this dip is not only delicious but also nutritious. Serve it with fresh veggies, pita chips, or spread it on sandwiches for a tasty treat.
10
Servings
120
Calories
12
Ingredients
Ingredients
squash or pumpkin
1/2 (peeled and cubed)
oil
1 tablespoon (for roasting)
chickpeas
1 cup (raw, soaked overnight)
fresh mint
2 tablespoons (chopped)
sun-dried tomatoes
1/2 cup (chopped)
red wine vinegar
1/4 cup
garlic cloves
3 (minced)
balsamic vinegar
1 tablespoon
extra virgin olive oil
3 tablespoons
sugar
1 teaspoon
salt
1 teaspoon
pepper
to taste
Instructions
1
1. Soak the chickpeas in water overnight to soften them.
2
2. Drain the soaked chickpeas and cook them in a pot of fresh water for approximately 60 minutes, or until tender. Drain again.
3
3. Preheat the oven to 180°C (350°F). Toss the cubed squash or pumpkin with a tablespoon of oil and spread them on a baking sheet. Roast for about 30 minutes, or until tender and slightly caramelized.
4
4. In a blender or food processor, combine the cooked chickpeas, roasted squash or pumpkin, chopped fresh mint, sun-dried tomatoes, garlic, red wine vinegar, balsamic vinegar, extra virgin olive oil, sugar, salt, and pepper.
5
5. Blend until smooth and creamy, adjusting seasoning to taste. If the mixture is too thick, you can add a little water or more olive oil to reach your desired consistency.
6
6. Transfer the dip to a serving bowl and refrigerate for at least 30 minutes to allow the flavors to meld before serving.
Nutrition Information
6g
Fat
4g
Protein
3g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory Pumpkin & Mint Chickpea Dip?
It is a creamy and flavorful spread that combines roasted pumpkin, mint, and chickpeas with a hint of balsamic vinegar.
How many servings does this recipe provide?
This recipe makes approximately 10 servings.
How many calories are in one serving of the dip?
Each serving contains 120 calories.
Is this pumpkin chickpea dip vegan?
Yes, based on the ingredients provided, this recipe is suitable for a vegan diet.
How much protein is in each serving?
There are 4 grams of protein per serving.
How much fat does one serving contain?
One serving contains 6 grams of fat.
How much fiber is in the dip?
This dip provides 3 grams of fiber per serving.
How long do I need to soak the chickpeas?
The raw chickpeas should be soaked in water overnight to soften them.
What is the cooking time for the soaked chickpeas?
The chickpeas should be cooked in fresh water for approximately 60 minutes or until tender.
At what temperature should the pumpkin be roasted?
The oven should be preheated to 180°C (350°F) for roasting the pumpkin.
How long does the pumpkin or squash take to roast?
It takes about 30 minutes for the cubed pumpkin to become tender and slightly caramelized.
Can I use squash instead of pumpkin?
Yes, the recipe allows for either pumpkin or squash, peeled and cubed.
What types of vinegar are used in this recipe?
The recipe uses both red wine vinegar and balsamic vinegar.
Does the dip contain garlic?
Yes, it includes 3 minced garlic cloves.
What role does mint play in this recipe?
The fresh mint provides a refreshing zing that balances the earthy sweetness of the roasted pumpkin.
How much olive oil is required for the blend?
The recipe calls for 3 tablespoons of extra virgin olive oil for the mixture.
Is there any sugar in this savory dip?
Yes, 1 teaspoon of sugar is added to the recipe.
What is the recommended preparation for the sun-dried tomatoes?
The sun-dried tomatoes should be chopped before being added to the blender.
How should I serve this dip?
You can serve it with fresh vegetables, pita chips, or use it as a sandwich spread.
Does the dip need to be refrigerated?
Yes, it should be refrigerated for at least 30 minutes before serving to allow flavors to meld.
What should I do if the dip is too thick?
You can add a little water or more olive oil to reach your desired consistency.
What equipment is needed to make the dip smooth?
You will need a blender or a food processor.
How much pumpkin or squash is needed?
The recipe uses 1/2 of a pumpkin or squash, peeled and cubed.
How many ingredients are in this recipe?
There are a total of 12 ingredients.
Is this recipe considered a healthy appetizer?
Yes, it is described as a nutritious and healthy appetizer option.
What kind of oil is used for roasting the pumpkin?
One tablespoon of oil is used for tossing the pumpkin before roasting.
What are the primary flavor profiles?
The flavor profile is a mix of earthy sweetness, refreshing mint, and tanginess from the vinegar.
Are the chickpeas cooked before blending?
Yes, the chickpeas must be soaked overnight and then boiled until tender before blending.
Can I add extra seasoning?
Yes, salt and pepper can be added to taste while blending.
How much mint is used?
The recipe calls for 2 tablespoons of chopped fresh mint.