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Chickpea Dip

Chickpe Dip

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.

Ingredients

1 15-1/2-ounce can chickpeas, drained
2 tablespoons  vegetable oil
1 tablespoon lemon juice
2 tablespoons onions, chopped
1/2 teaspoon salt

Directions

Chickpeas for Chickpea Dip

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.

Nutrition Information

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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