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Bean Dip with Veggies

  • Yield: 1 cup 1x



1 can garbanzo beans (15 ounces)

3 tablespoons chopped onion

2 tablespoons vegetable oil

1 teaspoon garlic powder

8 celery stalks

24 baby carrots (or 8 carrots)


Large bowl

Small plate

Can opener (adult use)

Sharp knife (adult use)


  1. Wash hands; get out ingredients and utensils.
  2. Mash beans in a large bowl with a fork or potato masher until most of the beans have been crushed. If you have a food processor, you can use it for this step.
  3. Stir in onion, oil and garlic powder. The mixture will be chunky, not smooth.
  4. Place 3 pieces of celery and 3 carrots onto small plate with 2 tablespoons of mixture.
  5. Enjoy your Bean Dip and Veggies!

Adults: Wash hands and vegetables. Use a sharp knife to cut and throw away ends of celery; cut each stalk into 3 pieces and set aside. Use can opener to open beans; drain and rinse.


Change it up! Adjust the seasoning to your tastes or make a spicy bean dip by adding pepper. Try enjoying your bean dip with different vegetables. Instead of carrots and celery try cauliflower, cucumber, pea pods or zucchini.


  • Serving Size: 2 tablespoons
  • Calories: 94
  • Sodium: 134mg
  • Fat: 4g
  • Carbohydrates: 11g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 0mg

Keywords: snacks, beans

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