Roasted Chickpea “Cheese” Bean Dip (Gluten-Free, Oil-Free, Low-fat)

Roasted Chickpea “Cheese” Bean Dip (Gluten-Free, Oil-Free, Low-fat)

This may just be my favorite new dip. It honestly could be called hummus too, since I use chickpeas. However, I feel it’s more along the lines of a bean dip because I created the consistency to be similar to Frito Lay bean dip that I used to be addicted to. I made this slightly spicy, “cheesy” bean dip after making the Cheesy Spicy Black Bean Soup.

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Chickpea Dip

Shockingly, this really does taste like it has cheese in it. I taste tested it on the hubby and he agreed that it had a smoky, cheesy flavor. The key to this dip is roasting the chickpeas…it gives the dip a greater flavor and texture.

Recipe:  Serves 4  Prep time: 10 mins Bake time: 25 mins

Ingredients:

1 15oz can garbanzo or chickpeas, drained and rinsed well

1/4 cup nutritional yeast

1 teaspoon cumin

1/2 teaspoon chili powder

3 jalapeno slices (from a jar, adjust to desired level of heat)

1 tablespoon liquid smoke

1/2 cup low sodium vegetable broth

2 large garlic cloves

1/4 teaspoon fine sea salt

1/8 teaspoon ground black pepper

Directions:

Preheat an oven to 400 degrees. Drain and rinse the chickpeas. Spread the chickpeas on a parchment lined sheet pan. Bake for 25 minutes, stirring about halfway through the cooking process so they cook evenly. During the last 10 minutes of baking, add the garlic (unpeeled) to the oven to bake for the last 10 minutes. Peel the garlic and add it and the chickpeas to a food processor and pulse until broken up. Now, add the remaining ingredients and pulse for a good couple minutes, until a smooth consistency is reached. Scrape the sides as necessary. Serve with crackers, veggies or spread on some toast!

Nutrition per serving:  118 calories/ 8.25g protein/ 18 carbs/ 1.75g fat (Based on four 1/2 cup servings)

Bean Dip

31 Comments

  1. I love how healthy this dip is but how delicious too :)

    Cheers
    Choc Chip Uru

  2. Spicy…it is what I have been craving most meals lately……

    • Yes, me too. This is slightly spicy, which can totally be amped up by adding more jalapeños! :)

  3. Roasting the chickpeas is a stoke of genius! This dip sounds great, I would much rather have this than the stuff in a can, Your recipe is fresh and loaded with nutrition. Love it!

    • Thank you! I made it both ways, roasted and then just straight out of the can. The unroasted had less flavor and was wetter and more liquidy. Roasting the chickpeas dried them out and brought more flavor, so it made the bean dip thicker. It was so different! Super delish!

      • I think its brilliant and I bet making regular hummus would be so much better with roasted chick peas, such a great idea!!

  4. I agree with the others, roasting the chickpeas is such a great idea and way to add a ton of flavor to the dip. Like to that you made this a little spicy. Good one, Brandi!

  5. Looks excellent Brandi!
    Thank you!
    Shane

  6. Brandi, one of my favorites is chick peas. I love the addition of the jalapeno and I love the taste of smokey cheesy!! Yum to the roasted chick peas! This is delicious :)

    • Thanks Judy! It is truly delicious!! Roasting the chickpeas made a difference in taste and texture .

  7. Fantastic recipe! I just started adding beans back into my diet and this recipe will come in handy for sure ;)

  8. Yum! Oh I’ll have to try this. I don’t know if we can get liquid smoke here. I’m sure it will still be superb without it!

    • Ally-the liquid smoke definitely helps to achieve the smoky flavor so just add some smoked paprika if you can’t find liquid smoke! :)

      • Oh good idea! Thanks Brandi :)

  9. This is another beautiful creation Brandi! I can already know how good it taste just by running through the ingredients. You create wonderful dips that can go with so many things. How did you do it? :-)

    • Thank you so much Danny for your kind words!!! I really appreciate that. I love making dips since I eat so many veggies and having different flavors keeps it exciting :)

  10. Yum, I bet this taste great!

  11. OHh yum!! Frito Lay beans used to consume me!! Those were so good, but I wouldn’t touch it these days!! I LOVE beans, this looks so good.

  12. mm I’m definitely into the idea of tricking my tastebuds into believing chick peas are cheese :P sounds like a great recipe!

  13. This looks and sounds delicious. I love every ingredient in it!

  14. You know that I love my dips & home-made spreads & I love the fact that you roasted the garlic & chickpeas for added yummy flavour! What a great & tasty idea, dear Brandi!
    Superlicious!

  15. I am always looking for new healthy dips (we are obsessed with hummus in our house). Can you make this without liquid smoke?

    • I’m obsessed with hummus too! Yes, you can leave the liquid smoke out…maybe just add a tiny bit more broth and use smoked paprika instead so it gives it that smoky flavor.

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