Bean Dip - Pantry Friendly, Healthy & Easy

Total Time
Prep 6 mins
Cook 4 mins

I created this recipe to accommodate using all pantry ingredients. All of the fiber in the dip helps to keep appetites satisfied. Also I wanted to stay away from the traditional cheesy shortening filled Bean Dips. See a variation below.

Ingredients Nutrition

  • 1 (15 ounce) can garbanzo beans (about 2 cups, low sodium variety, aka chickpeas)
  • 1 (15 ounce) can fat-free refried beans (about 2 cups, aka pinto beans)
  • 1 (15 ounce) can tomatoes (about 2 cups, diced Mexican seasoned variety)


  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.
Most Helpful

I cut this recipe in half while adding the half-cans of beans & tomatoes to other ingredients for a bean soup! Quick & easy way to make a very tasty dip, which I served with large corn scoops & several different crackers! [Made & reviewed for one of my adoptees in this Spring's round of Pick A Chef]

Sydney Mike April 16, 2010

Very easy and tasty! Loved the fact it was all in my pantry and didn't involve any cheese. Keeping this one handy! Made for PAC Spring 2010.

nemokitty April 12, 2010