Chickpea Salsa with Whole Grain Tortilla Chips

Chickpea Salsa with Whole Grain Tortilla Chips

Throwing a last-minute party but have nothing to serve your guests? Impress your friends with this ridiculously easy Chickpea Salsa with Whole Grain Tortilla Chips recipe! All you need to do is just chop and mix all the ingredients together! You can even skip the chopping by using a food processor instead. It is almost as fast to make this as it is to eat them.

 

This Chickpea Salsa with Whole Grain Tortilla Chips recipe is fall-out-of-your-chair good. It is like an explosion of different tastes in every mouthful. This chickpea salsa is highly customizable. If you would like a little more kick to this you can add in a chopped bird’s eye chilli (chilli padi). You can also oven roast the green capsicum until lightly charred (30 minutes at 200°C) for a smoky flavour to the salsa. Other than tortilla chips, this chickpea salsa is also a great accompaniment to grilled fish and chicken!

Chickpeas give this classic Mexican salsa dip a nutrition profile upgrade. The chickpea or garbanzo bean is a legume. Legumes are a good source of protein, fibre and essential nutrients like B-group vitamins, iron, phosphorus but without the saturated fat found in some animal proteins. A new study shows that frequent intake of legumes can help to reduce the risk of developing diabetes. Participants who had about 3.5 serving per week, compared to those who had about 1.5 servings per week, had a 35 percent lower risk of developing the disease. One serving of legumes is equivalent to 1/2 cup of cooked beans or lentils. Some other examples of legumes are lima beans, lentils (dhall), fava beans, black beans, black-eyed peas, kidney beans, navy beans, chickpeas, pinto beans, adzuki beans, and mung beans.

Another highlight of this recipe is the whole grain tortilla chips! Most of the tortilla chips found in the market can be high in fats and sodium/salt due to deep-frying and seasoning. So, why not make it yourself? We are not making it from scratch. All you need to do is cut the whole grain tortilla wraps into chip-sized wedges and microwave it. Voila! You are done! These crispy tortilla chips with whole grain goodness are ready to go salsa~!

Chickpea Salsa with Whole Grain Tortilla Chips


Serves: 5                Time: 20 mins

Ingredients :

Chickpea Salsa

  • 1 medium onion, diced
  • 4 medium tomatoes, diced
  • 1 small green capsicum, diced
  • 1 cup boiled chickpeas, or no-salt added canned chickpeas
  • 2 cloves garlic, minced
  • 1 handful coriander, chopped
  • 1 lime, juiced
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Whole Grain Tortilla Chips

  • 3 pieces 10” whole grain tortilla wraps, cut into chip sized wedges

Preparation :

  1. Mix all ingredients of chickpea salsa in a mixing bowl and keep aside.
  2. Place a sheet of baking paper on a microwaveable plate and spray some vegetable oil on it.
  3. Arrange the tortilla wedges in a single layer on the baking sheet.
  4. Microwave for 4 minutes until golden brown and crisp.
  5. Let the tortilla chips cool for 5 minutes and then serve together with the chickpea salsa.

Nutritional Facts:

Per serving:
200 calories; 5.7g fat; 32.3g carbohydrates; 6.6g protein; 5.7g fibre

Carbohydrate Servings: 2