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Chunky Garbanzo Bean Dip

Chunky Garbanzo Bean Dip

66 Ratings
66 Ratings
Recipe Image
Chunky Garbanzo Bean Dip
Makes: 8 Servings
Total Cost: $$$$

Lemon pepper and chopped onion make this a zesty dip that you can use with vegetables or other foods.

Ingredients

  • 1 can (15 oz) garbanzo beans, low-sodium
  • 2 tablespoons vegetable oil
  • 2 tablespoons chopped onions
  • lemon pepper (to taste)
  • salt (to taste)

Directions

  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.

Notes

Suggest serving with vegetables like carrots, pea pods, and celery.

Learn more about:

Source:

Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Serving Size: 1/8 of recipe
Nutrients Amount
Total Calories 78
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 70 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 19 mg
Iron 1 mg
Potassium 80 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

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

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 1 ounces

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