Budget friendly vegetable recipe for delicious, satisfying chickpea dip the whole family will enjoy.
A chickpea is a type of round bean that's gold in color and has a mild, nutty flavor; also called a garbanzo bean. Drain and rinse before use.
1 15-1/2-ounce can chickpeas, drained
2 tablespoons vegetable oil
1 tablespoon lemon juice
2 tablespoons onions, chopped
1/2 teaspoon salt
Preparation time: 10 minutes
Preheat oven to 450 degrees.
Mash chickpeas in a small bowl until they are smooth. Add oil and lemon juice; stir to combine.
Add chopped onions and salt.
Serve on bread or crackers.
Note: Garbanzo bean is another name for chickpea.
Yield: 4 servings
Serving size: 3 tablespoons
Calories: 90; Total Fat: 4g (0 saturated); Cholesterol: 0mg Sodium: 148mg
Extra: Quick Cheesy Bean Dip
Mix 3/4 cup rinsed and drained kidney beans, mashed, with 1/4 cup diced onion, 1 tablespoon walnut oil and 1 tablespoon balsamic vinegar. Sprinkle with 1/4 cup shredded reduced-fat Cheddar cheese. Microwave on medium until cheese is melted. Serve with 1 cup sliced red bell pepper for dipping. Total calories are 389.
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