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.
Chili Bean Dip Recipe
Try pinto beans with rice, chickpea hummus on pita bread, or a black bean soup.
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
- Mash beans in a bowl.
- Add onion and chili powder and shredded cheese.
- Serve warm or cold with raw vegetables or tortilla chips.
Serving Size: Serving Size: 2 tablespoons dip
Recipe yields 15 servings of dip.
- 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!
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
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.
- Calories 150
- Total fat 7 gram
- Saturated fat 4 grams
- Cholesterol 20 milligrams
- Sodium 410 milligrams
- Protein: 9 grams