Chunky Garbanzo Bean Dip
Lemon pepper and chopped onion make this a zesty dip that you can use with vegetables or other foods.
- 8 Servings
- Less than $3.00
Chunky Garbanzo Bean Dip
Lemon pepper and chopped onion make this a zesty dip that you can use with vegetables or other foods.
- 8 Servings
- Less than $3.00
Ingredients
- 1 can (15 ounces) garbanzo beans, low-sodium
- 2 tablespoons vegetable oil
- 2 tablespoons chopped onions
- lemon pepper
- salt
Steps
1
Wash hands with soap and water.
2
Drain and rinse the beans and mash in a small bowl with a fork or potato masher until most of the beans have been crushed. If you have a food processor, you can use it for this step.
3
Stir in oil and onion along with lemon pepper and salt to taste. The mixture will be chunky, not smooth.
Ingredients
Serving Size: 1/8 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 78 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 7 g |
| Dietary Fiber | 2 g |
| Total Sugars | 1 g |
| Added Sugars included | 0 g |
| Protein | 3 g |
| Minerals | |
| Calcium | 19 mg |
| Potassium | 80 mg |
| Sodium | 70 mg |
| Copper | 82 mcg |
| Iron | 1 mg |
| Magnesium | 15 mg |
| Phosphorus | 43 mg |
| Selenium | 1 mcg |
| Zinc | 0 mg |
| Vitamins | |
| Vitamin A | 1 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 5 mcg |
| Folate | 14 mcg DFE |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 12 mg |
Source:
- Food Hero
- Oregon State University Cooperative Extension Service