Bean Dip - Pantry Friendly, Healthy & Easy Recipe

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Bean Dip - Pantry Friendly, Healthy & Easy

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Ingredients:

Serving

1 (15 oz) can garbanzo beans (about 2 cups, low sodium variety, aka chickpeas)
1 (15 oz) can fat-free refried beans (about 2 cups, aka pinto beans)
1 (15 oz) can tomatoes ( about 2 cups, diced mexican seasoned variety)

Directions:

Pour undrained garbanzos into a medium bowl.
Microwave on high for 2 minutes.
Smash garbanzos with masher & add refried beans & mix.
Cook 2 minutes more & smash & mix again.
Add tomatoes & mix.
Put dip into serving bowls & eat or let cool in fridge & eat later.
Variation: Omit tomatoes & add 1TB garlic powder, 1TB lemon pepper & 1ts ground cumin.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	913.04 Kcal (3823 kJ)
Calories from fat	108 Kcal
		% Daily Value*
Total Fat	12g	18%
Sodium	1060.49mg	44%
Potassium	2578.23mg	55%
Total Carbs	154.91g	52%
Sugars	24.74g	99%
Dietary Fiber	45.69g	183%
Protein	49.69g	99%
Vitamin C	12.3mg	20%
Iron	16.6mg	92%
Calcium	290mg	29%

Amount Per 100 g
Calories	205.1 Kcal (859 kJ)
Calories from fat	24.26 Kcal
		% Daily Value*
Total Fat	2.7g	18%
Sodium	238.22mg	44%
Potassium	579.15mg	55%
Total Carbs	34.8g	52%
Sugars	5.56g	99%
Dietary Fiber	10.26g	183%
Protein	11.16g	99%
Vitamin C	2.8mg	20%
Iron	3.7mg	92%
Calcium	65.1mg	29%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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