Ingredients

• 1 tablespoon parsley

• 1 tablespoon dried lemon rind (looks granulated)

• 1 teaspoon garlic powder

• 1/4 teaspoon ground black pepper

Combine all base ingredients in a small jar or container. Attach a note explaining how to make the spread. Your recipient will need to add these ingredients:

• 1 (15-ounce) can chickpeas, drained and rinsed

• 1/2 cup diced tomatoes, drained (or 1 large tomato, peeled, seeded, and chopped)

• 2 tablespoons fat-free sour cream

Directions

Combine chickpeas, tomatoes, sour cream, and 3 tablespoons of base mix in a blender or food processor. Blend to desired consistency to spread on crackers or pita triangles. Add more tomatoes or sour cream if necessary. Serve with crackers, pitas, or fresh cut vegetables.

Makes 1 batch

Each 1/2-cup serving of prepared spread has about 74 calories, 3 g protein, less than 1 g fat, 0 mg cholesterol, 14 g carbohydrates, 3 g fiber, and 180 mg sodium.

To make this recipe gluten free, use only spices or condiments and crackers or pita chips that are gluten-free. Read food labels carefully and contact the company if you have any questions.