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Bean Dip Pantry Friendly Healthy Easy Recipe

This vibrant bean dip is a pantry-friendly lifesaver! Packed with fiber to keep you full and satisfied, it's a delicious and healthy alternative to heavy, cheesy dips. Made with simple ingredients in just 10 minutes, it's perfect for a quick snack or party appetizer. Try it with our exciting variation for an extra flavor kick!

Prep Time 5 mins
Cook Time 10 mins
Calories 97.2 kcal
Protein 8g
Rating 5.0 (2 Reviews)
Bean Dip Pantry Friendly Healthy Easy 21

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Recipe Author

Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for Bean Dip Pantry Friendly Healthy Easy

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How to Make Bean Dip Pantry Friendly Healthy Easy

  1. Pour one (15-ounce) can of undrained garbanzo beans into a medium bowl.
  2. Microwave on high for 2 minutes.
  3. Mash garbanzo beans with a potato masher. Add one (15-ounce) can of refried beans and mix well.
  4. Microwave for another 2 minutes. Mash and mix again for a smoother consistency.
  5. Stir in one (14.5-ounce) can of diced tomatoes, undrained.
  6. Transfer the dip to serving bowls. Enjoy immediately, or chill in the refrigerator for later.
  7. **Variation:** Omit tomatoes and add 1 tablespoon garlic powder, 1 tablespoon lemon pepper, and 1 teaspoon ground cumin for a zesty twist!

Nutrition Information (Approximate per serving)

Sodium

8 g

Sugar

7g

Fat

0g

Carbs

6g

Recipe Categories (Choose a category and find related recipes!)

Starters Appetizers & Snacks Vegetarian Proteins Bean & Lentil Recipes Mexican Healthy Vegetarian Vegan Gluten Free Game Day Recipes 30 Minutes Or Less

Recipe Tags (Choose a tag and find related recipes!)

Weeknight 15 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation Occasion North American 5 Ingredients Or Less Appetizers Lunch Snacks Beans Mexican Easy Beginner Cook Holiday Event Kid Friendly Vegetarian Dips Dietary Inexpensive Chick Peas Garbanzos