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Food Facts: Loaded Veggie Dip

CHAMPAIGN-- Don't worry about overdoing it with this veggie dip, it's packed full of nutrition not pounds.
CHAMPAIGN-- Don't worry about overdoing it with this veggie dip, it's packed full of nutrition not pounds.

LaDonna Jenkins from Carle shows us how to put it together.

Ingredients:

1-15 oz can low sodium vegetables, drained

1-15 oz can chickpeas, drained and rinsed

1 cup non-fat Greek yogurt

½ cup low-fat mayonnaise

1 Tbsp Onion & Herb Mrs. Dash

1 tsp finely chopped onion

¼ cup chopped green onion

½ cup chopped red bell pepper

Juice 1 lemon

 

Directions:

1.            Drain canned vegetables. Drain canned chickpeas and rinse under water. Place vegetables and chickpeas into a food processor or blender.

2.            Measure Greek yogurt, mayonnaise, and Mrs. Dash and add  each to a food processor or blender.  Add lemon juice.

3.            Pulse food processor or blender until  mixture is pureed then empty into a bowl.

4.            Finely chop onion; chop green onion and red bell pepper.

5.            Stir onions and peppers into pureed mixture.

6.            Refrigerate for at least 1 hour before serving.

 

Makes 4 cups (32 – 2 Tbsp servings)

 

Amount per Serving: 35 Calories,  1 gm Fat, 50 mg Sodium, 5 gm Total Carb, 1 gm Fiber

 

Recipe from “Yummy Benefits” cookbook—online at http://www.nutrition.va.gov/

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