Bean Dip Recipe

Bean Dip Recipes

Studies show that depressed people often lack B vitamins. Beans deliver a significant dose of these vitamins. What better way to get a good helping of them than in a delicious bean dip? Plus the “to-go-with” possibilities are nearly endless.

kidney-beans

Chili Bean Dip Recipe

Try pinto beans with rice, chickpea hummus on pita bread, or a black bean soup. Source: Secrets to Health and Wellness

Ingredients

Bowl of Fresh Beans for Chili Bean Dip
Bowl of Beans for Chili Bean Dip

1 can (16 ounce) pinto beans or 2 cups cooked dried beans
2 tablespoons chopped onion
1 teaspoon chili powder
1/2 cup shredded cheese

Directions

  1. Mash beans in a bowl.
  2. Add onion and chili powder and shredded cheese.
  3. Serve warm or cold with raw vegetables or tortilla chips.

Serving Size: Serving Size: 2 tablespoons dip
Recipe yields 15 servings of dip.

Per serving

  • Calories 40
  • Total fat 1.5 grams
  • Saturated fat 1 grams
  • Trans fat 0 grams
  • Cholesterol 5 milligrams
  • Sodium 115 milligrams
  • Total Carbohydrate 5 grams
  • Dietary Fiber 1 gram
  • Sugars 0 grams
  • Protein 2 grams

Bean Dip Recipe

Don’t limit beans to just entree dishes or soups, use them for dips, in salads, and dessert!

Ingredients

Bean Dip Recipe
Bean Dip

2 cups canned kidney beans
1 tablespoon vinegar
3/4 teaspoon chili powder
1/8 teaspoon ground cumin
2 teaspoons finely chopped onion
1 cup grated cheddar cheese

Directions

Drain the kidney beans, but save the liquid in a small bowl.

Place the beans, vinegar, chili powder and cumin in a blender. Blend until smooth. Add enough saved bean liquid to make the dip easy to spread.

Stir in the chopped onion and grated cheese.

Store in a tightly covered container and place in the fridge.

Serve with raw vegetable sticks or crackers. You can store this dip in the fridge for up to 4 or 5 days.

Notes: If you don’t have a blender, you can mix the first 4 ingredients in a medium bowl and mash with a fork. Then stir in the onion and cheese.

Serving Size: 1/2 cup. Yield: 6 servings.

Per serving:

  • Calories 150
  • Total fat 7 gram
  • Saturated fat 4 grams
  • Cholesterol 20 milligrams
  • Sodium 410 milligrams
  • Protein: 9 grams

Free PDF Downloads

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