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Chunky Garbanzo Bean Dip

Chunky Garbanzo Bean Dip
Makes: 8 Servings

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

Ingredients

  • 1 can (15 ounces) 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 81
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 73 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 20 mg
Iron 1 mg
Potassium 83 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 81
Total Fat 5 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 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 20 mg
Potassium 83 mg
Sodium 73 mg
Copper 0 mg
Iron 1 mg
Magnesium 15 mg
Phosphorus 45 mg
Selenium 1 mg
Zinc 0 mg
Vitamins
Vitamin A 1 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.0 mcg
Vitamin C 0 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 14 mcg
Thiamin 0.0 mg
Riboflavin 0.0 mg
Niacin 0 mg
Choline 13 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

Vegetables 1/4 cups

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