I love how refreshing and simple a tzatziki sauce is and it dawned on me that it would make for a yummy protein packed dip! Marinated chickpeas get mashed into the dip to add some extra flavor, texture, fiber, and protein. It’s best served cold, so make it ahead if you can and serve with veggies and chips for dipping. It can also be used as a sauce for any grilled protein.
Ingredient highlight
Chickpeas! Like many other legumes are rich in protein, fiber, folate, zinc, calcium, magnesium and iron. They also contain vitamin K which, along with calcium, is a key nutrient for strong bones. Chickpeas are uniquely rich in certain flavonoids (mostly in the outer part of the chickpea) and antioxidants that will help fight off inflammation and free radicals.
Servings 6
Prep Time 10 minutes Ingredients
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 tbsp lemon juice
- 1 tbsp dijon mustard
- 1 clove garlic, grated or crushed
- 1 tsp kosher salt divided
- 2 cups grated cucumber (from 1 large or 2 small cucumbers)
- 1 ½ cups plain Greek yogurt*
- 1 cup loosely packed fresh herbs, finely chopped (dill and/or parsley) + more for topping
- Olive oil, for topping
- Black pepper, for topping
- Pita chips and/or crudite (raw veggies), for serving
- *Avoid thinner yogurts – the thicker the yogurt, the better! Siggi’s is a great option or use any other thick Greek yogurt that you like.
Instructions
- In a medium microwavable bowl, add the chickpeas and microwave for about 10-15 seconds to just barely warm them up. While they’re warm, stir in the lemon, mustard, garlic, and ½ teaspoon salt until combined. Reserve a couple of spoonfuls of chickpeas for topping, then use a fork to mash up the rest of them (it’s fine to have some whole chickpeas, just mash as many as you can).
- Add the grated cucumber to a dish cloth and squeeze out the excess moisture. This will help make sure the dip doesn’t get too runny/watery.
- To the bowl, add the yogurt, cucumber, herbs, and remaining ½ teaspoon salt and mix to combine. If you can, chill in the fridge for at least 2 hours.
- Serve topped with the reserved chickpeas, more parsley, black pepper, and drizzle with plenty of good olive oil.
Items you can prep ahead (optional)
- Drain, rinse, and marinate the chickpeas
- Grate 2 cups cucumber
- Chop 1 cup loosely packed fresh herbs
- Make the dip
- Prep veg, for serving (if using)
Substitutions:
- Cannot be made vegan because you need a thick Greek yogurt.
- Use canned white beans in place of chickpeas.
- You can leave out the chickpeas, if you’d like. Just make sure to add all the chickpea marinade ingredients to the dip.
Storage:
- Store leftovers in an airtight container in the fridge for up to 5 days.
Leftovers + Repurposing:
- This dip can also be a sauce for grilled/cooked meats, fish, or scooped on top of bowls.
- Thin it out with some extra lemon and/or water if you want a thinner dressing or dip.
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