Bell Pepper And Garbanzo Bean Dip-

 

 Ingredients:

1 Bell Pepper (213gm) 
5 Garlic cloves (22gm) 
7 Thai chillies (9gm)-  Optional
Garbanzo beans 15 oz(425gm)
21/2 Tbs lemon
1tsp- salt
Olive oil- 1/4th cup

Action: Wash, grill the bell pepper and blend all the ingredients together. Lemon, Garlic, Thai chillies, and salt may vary...
Plan of Attack: Dip or spread on Pita bread, Whole-wheat crackers, Trader Joe's Savory Thin Mini Edamame crackers, Celery, Carrots, and Cucumbers.

Preparation time: 5-10minutes
 Makes 3 cups approximately.
 
Planning for a store bought garbanzo beans -  Rinse under running water to get rid of sodium (preservative).

One shot - Most of the nutrients
Bell pepper, Garbanzo beans - Excellent source of Dietary fiber vitamin A. vitamin C, and Iron Garbanzo beans - Good Carbohydrate, and Protein  
Olive Oil-  Omega-3 fatty-acids
Garlic -  Dietary fiber, Vit.C, calcium, and Iron, Protein 
Lemon - Dietary fiber, Vit.C, Calcium, and Iron