Make Your Own: Bean Dip
Try making your own bean dip! All you need are beans, oil, and seasoning to make a delicious and nutritious snack at home.Beans + Oil + Seasonings
Ingredients
Beans - select one
- 1 (15-½-ounce) can black beans, drained and rinsed
- 1 (15-½-ounce) can cannellini beans, drained and rinsed
- 1 (15-½-ounce) can chickpeas, drained and rinsed
- 1 (15-½-ounce) can great northern white beans, drained and rinsed
- 1 (15-½-ounce) can kidney beans, drained and rinsed
Oil
- 2 tablespoons oil (canola, olive, or vegetable)
Seasonings
- ¼ teaspoon garlic powder
- ½ teaspoon chili powder
- 1 teaspoon ground cumin
Optional Ingredients
- ½ cup nonfat plain yogurt (regular, Greek, or non-dairy) (optional)
- 4 tablespoons water (optional)
Instructions
- Clean the kitchen area and wash hands with soap and water.
- Drain and rinse beans.
- Add beans, oil, garlic, chili powder, and cumin to a blender, food processor, or bowl.
- Blend until smooth. If you do not have a blender, mash the beans and the other ingredients until smooth.
- Add yogurt and mix for a creamier bean dip (optional).
- If the bean mixture is dry, add water 1 tablespoon at a time.
- Once blended, transfer to a small bowl for serving.
Storage
- Refrigerate any leftovers as soon as possible or within 2 hours for safety.
- Use leftovers within 4 days.
Video
Notes
- Dry beans can be substituted for canned beans. Be sure to soak and cook dry beans before using.
- Choose yogurt based on preference. The final product may vary in texture, consistency, and flavor depending on the yogurt choice.
- For more information about food and beverage storage, go to the FoodKeeper Website or App (FoodSafety.gov).
The Nutrition Facts Label does not include optional ingredients.
