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Chickpea Lemon Puree

Article written and reviewed by Jenny Gormley, BS
Published May 28, 2021

This new savory dip idea has fresh lemon and parsley and is ready in just 25 minutes.

Yields2 ServingsCategory
Prep Time10 minsCook Time25 minsTotal Time35 mins

Photos by: @mitras_meals

Recipe by: Beverly Verwey

Do you love dips and are interested in trying a dip recipe that has a different texture and flavor profile to try?

Get excited for this recipe to spice things up from your normal routine!


How to Cook Chickpeas


Chickpeas can be bought at the store pre-cooked. When purchasing a can or jar of cooked, store bought beans, it is important to look for a low-sodium, or no added salt label. Many brands come with too much added sodium, as well as other preservatives, and even sugar.

The less ingredients on the label, the better when it comes to store bought beans. The other alternative is to make your own beans from scratch at home!

To make chickpeas on the stove top, it is best to soak them prior to cooking them to reduce cooking time down by about half. You will want to soak the chickpeas for 12-24 hours, then cook them for 40 minutes, or until desired tenderness is reached.

To make chickpeas using a pressure cooker, such as an instant pot, no soaking is needed to cook the chickpeas. Simply place the chickpeas and water in the pot, and cook on high pressure for about 50-55 minutes depending on the size of your instant pot.

Remember, reserve the liquid from which your chickpeas cook or come in, as it is great for thinning down dip without diluting the flavor!


Tips for Making Smooth vs Textured Dip


Depending on your personal preference, bean dips can be more textured and airy, such as the one for this recipe, or they can be made very smooth and dense.

There is a secret to getting chickpeas perfectly smooth to create the store-bought look of hummus. The secret ingredient and step to creating this texture is soaking the chickpeas with baking soda.

Soak the chickpeas in baking soda before cooking, to break down the outside skin, leaving the whole bean that will blend to smooth perfection once cooked. This process makes for a dip as smooth as butter!


Ingredients to Make A Bean Dip Base


When making a bean dip, there are a few important ingredients that should not be left out. Use these ingredients as a starting place, with any type of bean, and you’ll be off to a great start.

Citrus: Lemon, lime, orange, or grapefruit are all amazing citrus options to add to dips. Squeezing fresh citrus into a dish adds both freshness and brightness, giving the dish another dimension.

Garlic or Onion: Garlic and onion add savory notes. You can always roast garlic or carmelize onions to give your dip a leveled up flavor.

Fresh Herbs: You can never go wrong adding a fresh herb to a dip. We recommend fresh herbs versus using dried herbs. You can blend the herbs into the dip, while also garnishing the bowl with freshly chopped herbs.

Enjoy this dip with fresh cut vegetables, homemade chips, or on its own.


Ingredients
 3 cups Chickpeascooked and drained
 3 cups Vegetable broth, low-sodium
 1 cup Red Bell Pepperchopped
 3 cups Onionchopped
 3 Garlic Cloves minced
 1 Bay Leaf
  cup Lemon Juice
 2 tbsp Parsleychopped
 ¼ tsp Black Pepper

Directions
1

Place all the ingredients into a large pot.

2

Bring to a boil. Reduce heat and simmer for 20 minutes.

3

Remove the bay leaf.

4

Blend the soup using a high-powered blender with room for steam to escape, or an immersion blender. Blend until the soup is a smooth puree.

5

Place into a bowl and top with more fresh parsley and pepper if desired,

Nutrition Facts

Servings 2


Amount Per Serving
Calories 482
% Daily Value *
Total Fat 7g11%
Total Carbohydrate 89g30%
Protein 22g44%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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By Jenny Gormley, BS
By Jenny Gormley, BS
By Jenny Gormley, BS

Ingredients

Ingredients
 3 cups Chickpeascooked and drained
 3 cups Vegetable broth, low-sodium
 1 cup Red Bell Pepperchopped
 3 cups Onionchopped
 3 Garlic Cloves minced
 1 Bay Leaf
  cup Lemon Juice
 2 tbsp Parsleychopped
 ¼ tsp Black Pepper

Directions

Directions
1

Place all the ingredients into a large pot.

2

Bring to a boil. Reduce heat and simmer for 20 minutes.

3

Remove the bay leaf.

4

Blend the soup using a high-powered blender with room for steam to escape, or an immersion blender. Blend until the soup is a smooth puree.

5

Place into a bowl and top with more fresh parsley and pepper if desired,

Chickpea Lemon Puree

About the author 

Jenny Gormley, BS

Jenny Gormley, BS is a Sports Nutrition Coach and founder of the Micronutrient Movement.

Her first job working in a kitchen started more than 12 years ago at the age of 15. Throughout the last decade, she has trained and worked in many different restaurants, all with different chefs and styles.

She is a self-taught chef who discovered a whole-food, plant-based lifestyle throughout her college education and hasn’t looked back since.

Jenny earned a Bachelor of Science in Fitness and Wellness from Northern Arizona University, with an emphasis in Health Education and Human Biology.