Gluten-Free, Nut-Free, Soy-Free, Vegetarian
SERVES 4
PREP TIME: 15 MINUTES
An often-underutilized vegetable, endive is actually a part of the chicory family, like radicchio, escarole, and frisée. These vegetables are known for their slightly bitter flavor, which provides a nice contrast to other vegetables, herbs, and spices. These appetizer-size bites are perfect for a party, snack, or simple lunch.
2 tablespoons nonfat plain Greek yogurt or nondairy yogurt
½ tablespoon maple syrup
Grated zest and juice of 1 small lemon
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1 medium apple, cored and diced
½ (15-ounce) can chickpeas, drained and rinsed well
¼ cup finely chopped celery
¼ cup thinly sliced scallion, green and white parts
½ cup chopped fresh parsley
8 Belgian endive leaves (about 2 heads)
Bioactive ingredients:
yogurt, lemon, apple, beans, celery, onion, parsley, Belgian endive
1.
In a large bowl, mix together the yogurt, maple syrup, lemon
zest, lemon juice, salt, and pepper.
2.
Add the apple, chickpeas, celery, scallions, and parsley. Stir to coat evenly.
3.
Spoon the mixture into each of the endive leaves.
4.
Arrange the endive boats on a platter to serve.
Per Serving:
Calories: 100; Total fat: 4g; Saturated fat: 0g; Protein: 1g; Total carbohydrates: 20g; Fiber: 7g; Sugar: 9g; Cholesterol: 1g
VARIATION:
You can substitute vegan or regular mayonnaise for yogurt, and you can substitute navy beans for chickpeas for a softer texture. For a different flavor, swap in cilantro for the parsley, or use other health-promoting herbs like rosemary, oregano, or thyme.