Chunky Garbanzo Bean Dip

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

Ingredients

  • 1 can garbanzo beans (15 ounces)
  • 2 tablespoon vegetable oil
  • 2 tablespoon chopped onion
  • lemon pepper (to taste)
  • salt (to taste)

Directions

1. 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.
2. 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.

Source: Iowa Department of Public Health. Iowa Nutrition Network.

Nutrients Amount
Calories 96
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 11 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars 0 g
Protein

3 g

Minerals
Calcium 18 mg
Potassium 113 mg
Sodium 88 mg
Copper 94 mcg
Iron 1 mg
Magnesium 16 mg
Phosphorus 57 mg
Selenium 2 mcg
Zinc 1 mg
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