Bean Dip - Pantry Friendly, Healthy &Amp; Easy

1. Pour undrained garbanzos into a medium bowl.

2. Microwave on high for 2 minutes.

3. Smash garbanzos with masher & add refried beans & mix.

4. Cook 2 minutes more & smash & mix again.

5. Add tomatoes & mix.

6. Put dip into serving bowls & eat or let cool in fridge & eat later.

7. Variation: Omit tomatoes & add 1TB garlic powder, 1TB lemon pepper & 1ts ground cumin.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	19.937 g
Protein	74.9313 g
Carbohydrates	208.7557 g
Energy	1253.6432 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.7787 g
Water	484.382 g
Aspartic acid	9.0702 g
Calcium, Ca	240.1499 mg
Lutein + zeaxanthin	274.7676 g
Fiber, total dietary	39.2624 g
Carotene, beta	1122.9535 g
Niacin	14.0028 mg
Vitamin A, RAE	102.8186 g
Arginine	6.49 g
Riboflavin	1.3678 mg
Tocopherol, beta	0.0223 mg
Glutamic acid	13.1788 g
Sodium, Na	99.6851 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0382 g
Total lipid (fat)	19.937 g
Manganese, Mn	64.6429 mg
Fructose	3.0604 g
Proline	3.0454 g
Fatty acids, total saturated 16:0	1.7445 g
Choline, total	312.7181 mg
Sugars, total	37.9591 g
Serine	3.7824 g
Fatty acids, total saturated 18:0	0.3006 g
Vitamin B-6	2.0174 mg
Selenium, Se	1.6552 g
Ash	11.0419 g
Fatty acids, total saturated 18:1 undifferentiated	4.2676 g
Pantothenic acid	5.9756 mg
Phenylalanine	3.9524 g
Copper, Cu	2.5374 mg
Betaine	0.2234 mg
Thiamin	2.5337 mg
Methionine	0.9444 g
Iron, Fe	15.7611 mg
Carbohydrate, by difference	208.7557 g
Phosphorus, P	911.3044 mg
Folate, total	1866.4317 g
Tocopherol, gamma	0.2681 mg
Lycopene	5747.7811 g
Alanine	3.185 g
Valine	3.2298 g
Fatty acids, total saturated 18:2 undifferentiated	8.357 g
Glycine	3.0093 g
Carotene, alpha	225.6222 g
Glucose (dextrose)	2.7924 g
Fatty acids, total saturated 14:0	0.027 g
Zinc, Zn	9.7591 mg
Isoleucine	3.198 g
Fatty acids, total polyunsaturated	9.1357 g
Leucine	5.2817 g
Tocotrienol, alpha	0.0223 mg
Vitamin A, IU	2067.2414 IU
Folate, DFE	1866.4317 g
Tryptophan	0.7345 g
Vitamin C, total ascorbic acid	149.3568 mg
Phytosterols	15.6372 mg
Tyrosine	1.9637 g
Vitamin K (phylloquinone)	44.6342 g
Fatty acids, total saturated	2.0692 g
Histidine	2.054 g
Fatty acids, total monounsaturated	4.3058 g
Threonine	2.8427 g
Folate, food	1866.4317 g
Vitamin E (alpha-tocopherol)	3.6651 mg
Magnesium, Mg	319.3853 mg
Lysine	4.8485 g
Potassium, K	3198.2159 mg
Cystine	0.9891 g
Fluoride, F	5.1379 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Tomato	1 can	40.2099	8.6898	0.4468
bean	1 can	80	11.3103	1.3793
garbanzo bean	1 can	1133.4333	188.7556	18.1109