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Calories297
Protein15.1g
Carbs46.3g
Fat6.7g
Fiber9.8g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
50.6 mcg RAE5.6% DV100% coverage
Vitamin C
16.86 mg18.7% DV100% coverage
Vitamin D
0 mcg0% DV100% coverage
Vitamin B6
0.31 mg18.3% DV100% coverage
Vitamin B12
0 mcg0% DV100% coverage
Folate
141.18 mcg DFE35.3% DV100% coverage
Calcium
146.77 mg11.3% DV100% coverage
Iron
3.49 mg19.4% DV100% coverage
Magnesium
108.32 mg25.8% DV100% coverage
Potassium
793.33 mg16.9% DV100% coverage
Phosphorus
279.98 mg22.4% DV100% coverage
Zinc
1.63 mg14.8% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Use chickpeas: Blend 130 g drained chickpeas, 3 g garlic, 8 g lemon juice, 5 g olive oil, 4 g basil, 0.3 g pepper, and 0.3 g salt for 60 seconds, stopping once with the motor off to scrape the cup. Transfer to a bowl and fold in 70 g dry diced tomatoes plus the remaining 4 g basil for 45 seconds without crushing them. Cut 25 g whole-wheat bread into sturdy strips, arrange them beside the complete dip, and serve immediately while the bread is dry. Remains vegan. Still contains wheat. Chickpeas keep fiber high and make the dip slightly firmer with similar protein.
Use cucumber dippers: Replace toast with 100 g dry cucumber spears and serve them beside the tomato-basil bean dip. Remains vegan and becomes wheat-free if packaged ingredients are certified. No major regulated allergen is introduced. Cucumber lowers calories and carbohydrates and adds a cool crunch.
Storage and reheating
Refrigerate for up to 3 days.
Not marked as freezer-friendly.
Suggested reheating: Serve Cold.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.