Avocado, Coriander and Chickpea Salsa with Wholegrain Garlic Pita Chips

Why not kick off your Valentine’s Day meal with this simple, yet nourishing and tasty snack which is not only low in saturated fat, but also a good source of fibre and iron. Proving that a romantic Valentine’s dinner can actually be good for you, this dish is low in sodium and sugar, is cholesterol-free and also contains protein!
Serves
4
Difficulty
Easy
Category
Main Meal
Gluten Free
No
Dairy Free
Yes
Vegan
Yes
Vegetarian
Yes
Total Time
20 mins

Ingredients

  • 1 clove of garlic – crushed
  • 2 tb olive oil
  • 1 ripe avocado – mashed
  • 1 handful fresh coriander
  • 100g chickpeas – canned or pre-soaked
  • 1 fresh tomato – diced finely
  • Pepper, salt and dried chilli flakes or small amount of fresh red chilli (if desired) to taste

Directions

  1. Pre-heat grill or oven to a moderate temperature.
  2. Mix 1Tb olive oil with the crushed garlic and spread with a brush evenly across the pita bread and then bake for 3-5 minutes until crisp. Let cool and break into triangles.
  3. Combine avocado, tomato, coriander, 1 Tb olive oil and chickpeas into a bowl and mix well. Then add salt, pepper and dried chilli flakes to taste.
  4. Serve salsa with pita chips.
Nutritional Information
Nutrient Per Serve (serving size 172g) Per 100g
Energy (kJ) 1081.10 (258kcal) 629.67(150kcal)
Protein (g) 6.01 3.50
Total fat (g) 17.72 10.32
Saturated fat (g) 3.63 2.12
Polyunsaturated fat (g) 2.60 1.51
Monounsaturated fat (g) 10.45 6.09
Cholesterol (mg) 0.00 0.00
Carbohydrate (g) 16.22 9.45
Sugars (g) 2.19 1.27
Dietary fibre (g) 5.63 3.28
Folate,total DFE (µg) 79.04 46.03
Sodium (mg) 196.34 114.35
Iron (mg) 2.11 1.23


 
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