Go Back
–+ servings

Chili Bean Dip

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 2 cups
Course: Side Dish
Author: Heather Nicholds

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