Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Pea | 1/2 cup (72g) | 62 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 - 15-oz. can Chick Peas (Garbanzos)
- 1 - 15-oz. can White Kidney Beans (Cannellini)
- 1 - 6-oz. can Tomato Paste
- 6 oz. Water
- 3-4 Garlic Cloves
- 2 tsp. Cumin, ground
- 2 tsp. Chili Powder
- 1 tsp. Basil, sweet, dried leaves
- 1/2 tsp. Cilantro, dried leaves
- 1 Jalapeno Pepper or Hot Sauce to taste
- =
Directions
To obtain a smooth consistency, we prepare this recipe in a blender; however, for a more "chunky" dip, it can be made in a food processor.
Open the cans of chick peas and white kidney beans. Drain off the liquid. Empty the drained cans of chick peas and beans into the blender container.
Open the can of tomato paste and spoon contents into the blender container. Fill the tomato paste can with water and mix with a spoon to loosen any remaining tomato paste that is sticking to the inside of the can. Empty into the blender container.
Add all the other ingredients to the blender container, cover and run blender at high speed until creamy smooth. The stiffness of the dip can be adjusted by adding a little more water.
Spoon into a dip bowl or other container. This dip is excellent for stuffing celery for a snack or appetizer, or as a topping for baked potatoes.