Bean Dip - Pantry Friendly, Healthy & Easy

"I created this recipe to accommodate using all pantry ingredients. All of the fiber in the dip helps to keep appetites satisfied. Also I wanted to stay away from the traditional cheesy shortening filled Bean Dips. See a variation below."
 
Download
photo by a food.com user photo by a food.com user
Ready In:
10mins
Ingredients:
3
Yields:
6 cups
Serves:
6
Advertisement

ingredients

  • 425.24 g can garbanzo beans (about 2 cups, low sodium variety, aka chickpeas)
  • 425.24 g can fat-free refried beans (about 2 cups, aka pinto beans)
  • 425.24 g can tomatoes (about 2 cups, diced Mexican seasoned variety)
Advertisement

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.

Questions & Replies

Got a question? Share it with the community!
Advertisement

Reviews

  1. I cut this recipe in half while adding the half-cans of beans & tomatoes to other ingredients for a bean soup! Quick & easy way to make a very tasty dip, which I served with large corn scoops & several different crackers! [Made & reviewed for one of my adoptees in this Spring's round of Pick A Chef]
     
  2. Very easy and tasty! Loved the fact it was all in my pantry and didn't involve any cheese. Keeping this one handy! Made for PAC Spring 2010.
     
Advertisement

RECIPE SUBMITTED BY

I really enjoy cooking. I enjoy the challenge of making more health conscious recipes. This means that I will tweak my families favorite recipes until it is yummy.
 
View Full Profile
Advertisement
Advertisement
Advertisement

Find More Recipes