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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 84.8
  • Total Fat: 1.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 78.1 mg
  • Total Carbs: 14.2 g
  • Dietary Fiber: 4.9 g
  • Protein: 4.1 g

View full nutritional breakdown of Chunky Veggie Bean Dip calories by ingredient
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Chunky Veggie Bean Dip

Submitted by: RTHOM28

Introduction

Great snack only 84.8 calories and get some protein were serving up 4.1g with 0 sugar and high in vitamins.
Great snack only 84.8 calories and get some protein were serving up 4.1g with 0 sugar and high in vitamins.

Number of Servings: 10

Ingredients

    Dried Chick Beans ( garbanzo beans ) 1 cup
    Dried Black beans 1 cup
    Onion 1 small chopped
    Sweet mini Bell Peppers red,Yellow,Orange
    1 each chopped
    Spinach 1 cup chopped
    Flax Seed milled/ground 4 tbsp.
    Fennel Seed ground 4 tbsp.
    Garlic ground 3 tsp
    Lemon Juice 3 tbsp



Tips

you can brake this down into portion sizes and freeze,
great hot or cold.


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Directions

Rinse dried beans, then In a large sauce pan of cool water combine chick & black beans
( you can add 1 to 2 tsp of salt if you like I use sea salt)
cover and let sit over night.

The next day. Do not drain. bring your beans to a boil then turn them down to low you want to maintain a soft boil but watch it you may have to add more water. it takes 20 to 30 min to cook.

When the beans are soft you can test by using the back of your spoon just press some against the side of the pan.
drain your beans but save 1 to 2 cups of the juice.

In a food processor/blender add 75% of the beans and a couple tbsp of the bean juice, garlic, lemon juice & spinach,flax seed,fennel seed blend till thick and smooth add more bean juice as needed till it has a consistency of bean dip or humus.

Chop onion,bell peppers and add the last of the beans In a large bowel then add the blended mixture stir together & serve

Or blend everything together to make a smooth dip.
you can add what ever you want to this recipe can be altered to your taste or substitute whatever you want.

Try this recipe heated on a whole wheat flour tortilla with tomato's, avocado & goat cheese


Serving Size: makes 10- 1 cup servings

Number of Servings: 10

Recipe submitted by SparkPeople user RTHOM28.






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