Chili Bean Dip
Servings: 2 cups
Ingredients
- 1 1/2 cup kidney beans, cooked or canned
- 1/2 cup carrots, grated
- 1 cup tomatoes, diced
- 1/4 cup fresh cilantro, or parsley
- 1 Tbsp fresh mint, or fresh oregano (optional)
- 1/4 lemon, juiced
- 2-4 Tbsp water, as you need it for consistency
- 3/4 tsp cumin
- 1/2 tsp dried oregano
- 1/8 tsp cayenne pepper, more or less to your spice level
- 1/4 tsp cinnamon, (optional but pretty awesome)
- 1 clove fresh garlic, pressed
- 1/4 tsp sea salt, more or less - to taste
Instructions
- Rinse and drain the beans. If you’re using dried beans, they must be fully cooked before you begin. How to cook beans.
- Mix together the beans, vegetables, herbs, lemon juice and water. You can do this in a food processor, or by hand if you chop the herbs finely.
- Once you get the texture you like, add the seasonings and taste to make sure you get the spice level you like.
Notes
You can replace the spices with 1 tsp chili powder plus 1/4 tsp cinnamon if you prefer.
Nutrition
Calories: 213kcal | Carbohydrates: 40g | Protein: 12g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 912mg | Potassium: 952mg | Fiber: 12g | Sugar: 9g | Vitamin A: 11850IU | Vitamin C: 32.2mg | Calcium: 140mg | Iron: 4.3mg
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