Ingredients
1 can (15 oz) garbanzo beans
low-sodium
2 tablespoons vegetable oil
2 tablespoons chopped onions
lemon pepper (to taste)
salt (to taste)
Steps
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 Facts
| 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 |
U.S. Department of Agriculture. MyPlate Kitchen Website. Chunky Garbanzo Bean Dip. Recipe source: Food Hero Oregon State University Cooperative Extension Service. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.