Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Bean Dip with Veggies

  • Yield: 1 cup 1x

Ingredients

Scale

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)

Fork

Large bowl

Small plate

Can opener (adult use)

Sharp knife (adult use)


Instructions

  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.


Notes

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.


Nutrition

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

Keywords: snacks, beans

Share The Recipe On:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest
Share on reddit
Reddit
Share on email
Email

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating

Diabetes is Not Our Destiny is funded by the USDA’s Supplemental Nutrition Assistance Program, SNAP. This institution is an equal opportunity provider. In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA. Learn more, including how to file a program complaint of discrimination here.