Affordable, tasty recipes for breakfast, lunch and snacks – good for the whole family.
- Mini meat balls
- Spicy butter bean bites
- Tuna and corn cakes
- Creamy fish spread
- Vegetarian chickpea salad
- Green salad with chicken
- Crispy chicken strips
- Crunchy lentil salad
- Roasted chickpea dip
- Quick veggie soup
- Easy tomato soup
- Sandwich with spicy tuna
- Salad sandwich
- Spinach and corn bakes
Roasted chickpea dip
Serves 6 – 8 (500 ml)
Ready in 45 minutes
A chickpea dip, also known as hummus, is traditionally made with tahini which is a sesame seed paste. Tahini however can be expensive or difficult to find. By roasting half of the chickpeas with cumin seeds before blending them, the hummus still has a nutty flavour.
2 x 410 g tins chickpeas, drained, but keep the liquid
2 large cloves of garlic, crushed
5 tbsp (75 ml) sunflower or olive oil
1 tsp (5 ml) cumin seeds
1 tsp (5 ml) ground cumin
100 ml lemon juice
¼ tsp (1,2 ml) salt
black pepper to taste
- Preheat the oven to 180 °C and line a small baking tray with foil. Pat chickpeas dry with paper towel. Place 1 of the tins of chickpeas with the garlic, 30 ml (2 tbsp) of the oil and cumin seeds in a large bowl and mix to coat the chickpeas.
- Place the oil-coated chickpeas with the seasonings on the baking tray and roast for 15-20 minutes or until lightly golden brown.
- Place roasted chickpeas with the oil and seasonings from the tray, in a large bowl. Add the remaining chickpeas, oil, ground cumin and lemon juice. Add 50 ml of the reserved liquid from the tin. Blend to form a chunky mixture and season to taste. Add more water, if you prefer a smoother dip.
- Serve as part of a lunch with fresh veggies like carrots, celery, cucumber and green beans. It is also delicious spread onto bread, any sandwich or as a dip for wholewheat pita wedges.
- Refrigerate dip in an airtight container for 4-5 days.
- If preferred, stir in a little plain low-fat yoghurt for a creamier dip.