Snack

Chunky Veggie Bean Dip is for Snack.

Chunky Veggie Bean Dip takes 30 minutes to prepare.

Chunky Veggie Bean Dip takes 30 minutes to cook.

Chunky Veggie Bean Dip makes 10 servings.

The ingredients for Chunky Veggie Bean Dip are:

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

Here is how you make Chunky Veggie Bean Dip:

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 servingsNumber of Servings: 10Recipe submitted by SparkPeople user RTHOM28.

The nutritional information for Chunky Veggie Bean Dip is:

• 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

The dietary needs meet for Chunky Veggie Bean Dip is Vegetarian