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Bean Dip

Bean Dip

73 Ratings
73 Ratings
Recipe Image
Bean dip on a plate with broccoli and carrots on the side
Makes: 6 servings
Total Cost: $$$$

Serve this easy-to-make bean and cheese dip at a party or as an after-school snack at home.

Ingredients

  • 2 cups kidney beans (canned, low-sodium)
  • 1 tablespoon vinegar
  • 3/4 teaspoon chili powder
  • 1/8 teaspoon cumin (ground)
  • 2 tablespoons onion (2 teaspoon, finely chopped)
  • 1 cup cheddar cheese (grated)

Directions

  1. Wash hands with soap and water.
  2. Drain the kidney beans, but save the liquid in a small bowl
  3. 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.
  4. Stir in the chopped onion and grated cheese.
  5. Store in a tightly covered container and place in the fridge
  6. Serve with raw vegetable sticks or crackers.

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.

You can store this dip in the fridge for up to 4 or 5 days.

Learn more about onions.

Source:

Pennsylvania Nutrition Education Network

Nutrition Information

Serving Size: 1/2 cup, 1/6 of recipe (108g)
Nutrients Amount
Total Calories 124
Total Fat 7 g
Saturated Fat 4 g
Cholesterol 20 mg
Sodium 198 mg
Carbohydrates 9 g
Dietary Fiber 3 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 154 mg
Iron 1 mg
Potassium 178 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 124
Total Fat 7 g
Saturated Fat 4 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 20 mg
Carbohydrates 9 g
Dietary Fiber 3 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 8 g
Minerals
Calcium 154 mg
Potassium 178 mg
Sodium 198 mg
Copper 95 mcg
Iron 1 mg
Magnesium 23 mg
Phosphorus 159 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 55 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.2 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 3 mcg
Folate 19 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 21 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 1 1/2 ounces
Dairy 1/2 cups

Write a review

I used black beans instead of kidney beans. The participants loved the recipe.
05/26/09
I tripled all the spices (chili powder, dried chopped onion, and cumin) and it was gobbled up by the elementary students I taught. Watch out, though: if youngsters watch the preparation, they might say the dip looks gross. When they try it, they like it
07/25/07
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