Welcome to the new MyPlate Kitchen! Please pardon our dust during this transition. We appreciate your patience.

Back to Search

Chunky Garbanzo Bean Dip

Recipe Image
Add To Favorites

Chunky Garbanzo Bean Dip
En Español

Fivestar Rating
Recipe Total Cost
  • 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 garbanzo beans (15 ounces)
  • 2 tablespoons vegetable oil
  • 2 tablespoons 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.

Learn more about onions.

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

Nutrition Information

Serving Size: 1/8 of recipe
Nutrients Amount
Total Calories 96
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 88 mg
Carbohydrates 11 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 18 mg
Iron 1 mg
Potassium 113 mg
N/A - data is not available
Nutrients Amount
Total Calories 96
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 11 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 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
Vitamins
Vitamin A 0 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 35 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 17 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/4 cups
Protein Foods
5/6 ounces

Add new comment

Plain text

  • No HTML tags allowed.
  • Lines and paragraphs break automatically.
  • Web page addresses and email addresses turn into links automatically.