Chunky Garbanzo Bean Dip
Lemon pepper and chopped onion make this a zesty dip that you can use with vegetables or other foods.
- Yield
- 8 Servings
- Serving size
- 1/8 of recipe
- Rating
- 3.48 of 5 (66 ratings)
Food groups
- Vegetables: 1/4 cups
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
- Wash hands with soap and water.
- 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.
- Stir in oil and onion along with lemon pepper and salt to taste.
- The mixture will be chunky, not smooth.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 80.78 |
| Total Fat | 4.57 g |
| Saturated Fat | 0.59 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 | 7.62 g |
| Dietary Fiber | 2.46 g |
| Total Sugars | 1.57 g |
| Added Sugars included | 0 g |
| Protein | 2.72 g |
| Calcium | 20 mg |
| Potassium | 83 mg |
| Sodium | 72.53 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 15 mg |
| Phosphorus | 45 mg |
| Selenium | 1 mg |
| Zinc | 0 mg |
| Vitamin A | 1 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 5 mcg |
| Folate | 14 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 13 mg |
Notes
Suggest serving with vegetables like carrots, pea pods, and celery.
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Source
Recipe by: Food Hero — Oregon State University Cooperative Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/chunky-garbanzo-bean-dip. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.