Bean Dip

Name: Bean Dip
Yield: 6 servings

Bean dip on a plate with broccoli and carrots on the side

Makes: 6 servings

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, low-sodium, canned
1 tablespoon vinegar
3/4 teaspoon chili powder
1/8 teaspoon ground cumin
2 tablespoons onion, finely chopped
1 cup cheddar cheese, low-fat, shredded

Directions

Wash hands with soap and water.
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.

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

Show Full Display Show Less

Nutrients	Amount
Total Calories	132
Total Fat	4 g
Saturated Fat	2 g
Cholesterol	14 mg
Sodium	228 mg
Carbohydrates	14 g
Dietary Fiber	5 g
Total Sugars	2 g
Added Sugars included	0 g
Protein	10 g
Vitamin D	0 mcg
Calcium	170 mg
Iron	1 mg
Potassium	249 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	132
Total Fat	4 g
Saturated Fat	2 g
Monounsaturated Fat	1 g
Polyunsaturated Fat	0 g
Linoleic Acid	0 g
α-Linolenic Acid	0.1 g
Omega 3 - EPA	0 g
Omega 3 - DHA	0 g
Cholesterol	14 mg
Carbohydrates	14 g
Dietary Fiber	5 g
Total Sugars	2 g
Added Sugars included	0 g
Protein	10 g
Minerals
Calcium	170 mg
Potassium	249 mg
Sodium	228 mg
Copper	0 mg
Iron	1 mg
Magnesium	32 mg
Phosphorus	191 mg
Selenium	8 mg
Zinc	1 mg
Vitamins
Vitamin A	32 mcg
Vitamin B6	0.1 mg
Vitamin B12	0.3 mcg
Vitamin C	1 mg
Vitamin D	0 mcg
Vitamin E	0 mg
Vitamin K	4 mcg
Folate	27 mcg
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	0 mg
Choline	29 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

	Dairy	1/2 cups
	Vegetables	1/2 cups

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