Leek and Pea Dip Recipe

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Ingredients

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Nutrition

Calories

Total time

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Ingredients:

Serving

1 tsp olive oil
1 leek (small, halved lengthways, thinly sliced)
2 garlic cloves (minced )
300 g peas (2 cups frozen )
80 ml chicken stock (1/3 cup salt reduced or gluten free)
125 g chickpeas (rinsed and drained )
black pepper (freshly ground to taste)
mint (finely shredded to serve )
1/4 cup mint (fresh finely shredded )
2 tsp lemon juice (freshly squeezed )
1 bunch asparagus ( woody ends trimmed, blanched, to serve)
1 bunch baby carrots (peeled to serve )
2 lebanese cucumbers (cut into long sticks to serve )
2 celery ribs (cut into long sticks to serve )

Directions:

Heat the oil in a large saucepan on medium and add the leek and garlic, stir, cook stirring occasionally, for 6-7 minutes or until the leek is soft.
Add the peas and stock to the pan and cover and cook over a low heat for 5 minutes or until the peas are just tender and set aside to cool for 10 minutes.
Put the leek mixture and chickpeas in a small food processor or use a handheld blender and blend until almost smooth (leave a little chunky).
Transfer to a small serving bowl and add the mint and lemon juice and season with pepper and stir to combine.
Top with mint to serve and accompany the dip with the asparagus, carrot, cucumber and celery sticks.
NOTE - to blanch the asparagus, first fill a large bowl with iced water and set aside and then bring a large saucepan of water to the boil and add the asparagus and cook for 1 minute and then drain well and transfer to the iced water and set aside for 3 to 4 minutes or until well chilled and drain.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	75.73 Kcal (317 kJ)
Calories from fat	8.83 Kcal
		% Daily Value*
Total Fat	0.98g	2%
Cholesterol	0.3mg	0%
Sodium	106.18mg	4%
Potassium	199.89mg	4%
Total Carbs	12.53g	4%
Sugars	2.99g	12%
Dietary Fiber	3.25g	13%
Protein	3.75g	7%
Vitamin C	11.7mg	19%
Vitamin A	0.4mg	13%
Iron	45.6mg	253%
Calcium	45.3mg	5%

Amount Per 100 g
Calories	73.26 Kcal (307 kJ)
Calories from fat	8.55 Kcal
		% Daily Value*
Total Fat	0.95g	2%
Cholesterol	0.29mg	0%
Sodium	102.71mg	4%
Potassium	193.36mg	4%
Total Carbs	12.12g	4%
Sugars	2.89g	12%
Dietary Fiber	3.14g	13%
Protein	3.62g	7%
Vitamin C	11.3mg	19%
Vitamin A	0.4mg	13%
Iron	44.1mg	253%
Calcium	43.9mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

0.9

Points
2

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
good source of fiber

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