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

5 5

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]

5 5

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.