Mexican Bean Dip
|Chopped onion||1⁄2 Cup (8 tbs)|
|Chopped green pepper||1⁄3 Cup (5.33 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Ground cumin||1⁄2 Teaspoon|
|Canned garbanzo beans/1 1/2 cups cooked garbanzo beans||15 Ounce, rinsed, drained (1 Can)|
|Seeded chopped tomato||1⁄2 Cup (8 tbs)|
In 1-quart casserole, combine onion, green pepper, garlic, cumin and pepper.
Microwave at High for 2 to 4 1/2 minutes, or until tender, stirring once.
In food processor or blender bowl, process vegetable mixture, beans and water until pureed.
Return to casserole.
Stir in tomato.
Microwave at High for 2 to 3 minutes, or until hot, stirring once.
Serve as a dip or spread.
Calories 167 Calories from Fat 19
% Daily Value*
Total Fat 2 g3%
Saturated Fat 0.04 g0.22%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 764.1 mg31.8%
Total Carbohydrates 39 g12.9%
Dietary Fiber 9.9 g39.4%
Sugars 6.7 g
Protein 13 g25.3%
Vitamin A 9.2% Vitamin C 48.6%
Calcium 6% Iron 12.7%
*Based on a 2000 Calorie diet