Garbonzo Bean Spread Recipe

Looking for an easy Garbonzo Bean spread recipe? Learn how to make Garbonzo Bean spread using healthy ingredients.


Submitted by ethicalcannibal

Makes 4 servings



I got this off of the Veggie Kitchen podcast from iTunes. It's actually damn good. I was skeptical, but it's worth a try. I altered the recipe a bit to my taste, and to what I keep on hand.

Recipe Ingredients for Garbonzo Bean spread

15 oz chickpeas, can drained and rinsed
1/3 cup mayo
1 tbsp dijon mustard
2 tbsp dill pickle relish
1 celery stalk, diced
1/2 tsp dill
1/4 tsp celery seeds
1 pinch sea salt
2 tbsp yeast

Recipe Directions for Garbonzo Bean spread

  1. Put the drained and rinsed garbonzo beans in a bowl and smash with a potato masher.

  2. Add add everything else.

  3. Stir up really well.

  4. Season to taste.

  5. Spread on a sandwhich like you would with tuna salad, or eat as a dip like you would with hummus.

  6. You can sub in vegan mayo for egg filled mayo, if you want.

Categories

Beans, Side Dish, Quick, Vegetarian

Nutrition Facts
Serving Size 148.0g
Amount Per Serving
Calories
495
Calories from Fat
121
% Daily Value*
Total Fat
13.5g
21%
Saturated Fat
1.7g
9%
Trans Fat
0.0g
Cholesterol
5mg
2%
Sodium
335mg
14%
Potassium
1076mg
31%
Total Carbohydrates
74.5g
25%
Dietary Fiber
20.1g
80%
Sugars
14.9g
Protein
23.3g
Vitamin A 5% Vitamin C 8%
Calcium 13% Iron 44%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in dietary fiber
  • High in manganese
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