Lemony Garbanzo Bean Dip

Dec 5 2012

This zesty lemon humus alternative is sure to be a crowd pleaser at any holiday get-together! Recipe courtesy of Oregon State University’s Food Hero https://www.foodhero.org/recipes/lemony-garbanzo-bean-dip

Serves 24

Dietitian's Tip: 

Also known as chickpeas, garboanzo beans are high in fiber and protein. These legumes are a nutrient-rich staple to every diet. This low-fat and tasty dip will go great with your favorite low-fat cheeses, veggies, and pita bread.

Ingredients: 

1 (15-ounce) can garbanzo beans, rinsed and drained 1⁄2 cup low-fat sour cream 2 tablespoons lemon juice 1 tablespoon oil 1⁄2 teaspoon cumin 1 teaspoon hot sauce 2 cloves garlic, minced 2 tablespoons or more cilantro, chopped

Preparation: 

For a smooth dip, place ingredients in a food processor or blender and process until smooth OR for a chunky dip, mash beans well with a fork or potato masher, stir in remaining ingredients. Add additional liquid as needed for desired consistency. Refrigerate leftovers within 2-3 hours.

Nutrition Information: 

Serving size: 2 Tablespoons Per Serving: 30 calories, 1.5 g total fat, 0.5 g saturated fat, 3 g carbohydrate, 1 g protein, 1 g fiber, 60 mg sodium, 37 mg potassium, 6 mg magnesium, 18 mg calcium.