Any-Kind-Of-Bean Dip


Versatile Bean Dip made with kidney beans. Shown here on top of a fermented lentil cake with chopped tomatoes and an olive.

I love making large batches of bean dip and freezing it in smaller containers to have on hand. It makes an easy and delicious snack with chips, veggies, or on top of a rice cake, but it can also serve as the protein in a nice vegetarian sandwich or with rice and veggies. Use it much like you would hummus. Plus, it's HEALTHY! Beans are loaded with protein, fiber, B-vitamins, iron, folate, calcium, phosphorous and zinc. They help reduce inflammation, increase healthy gut bacteria, and contribute to weight loss. It's also made with raw garlic which is loaded with antioxidants and is great for the heart, and brain while boosting the immune system as well. And extra virgin olive oil is full of good, healthy fats!

Ingredients

  • 2 cups of cooked beans

  • 4 cloves garlic

  • 4 Tbsp extra virgin olive oil

  • 1.5 tsp salt

  • 1/2 tsp lemon juice

  • 4 Tbsp water


Directions 1. Rinse the beans and then combine all ingredients in a food processor and puree until creamy.


Notes

  • The amount of water you use may vary, depending on the type of beans you use. Start with less and add more water to the food processor if it doesn't seem to be mixing well.

  • You may also need to occasionally scrape your beans down the side of the food processor to get a good puree.

  • You can use any kind of bean you have on hand. I like to switch it up using pintos, black beans, navy beans, kidney beans, etc. They all have different nutritional profiles and variety is great for our bodies.

  • Use in Buddha Bowls, with rice & veggies, as a dip with chips, as part of a vegetarian sandwich, or on a fermented lentil cake (recipe coming soon), as pictured.

  • You can freeze this!

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