Bean or Chick Pea Dip

Makes 8 servings | Serving size: 3 tablespoons


1 can (15½ ounces) kidney beans or chick peas, drained
1 Tablespoon vinegar
2 Tablespoons vegetable oil
1 teaspoon chili powder or to taste
2 Tablespoons onion, chopped
1 teaspoon parsley, chopped
½ teaspoon salt
Green, red or yellow peppers (optional)
Assorted vegetables for dipping (carrot, celery or pepper sticks, mushrooms, broccoli pieces, etc.)


  1. Place in blender the beans, vinegar, oil and chili powder. Blend until the ingredients are smooth. If you do not have a blender, mash the beans until they are smooth, and then add other ingredients. Transfer to a small bowl.
  2. Stir in onions, parsley and salt.
  3. Cut the top off green, red or yellow peppers and fill with dip (or serve in a bowl).
  4. Use vegetable sticks as dippers or spread on bread or crackers.

Bean or Chickpea Dip Food Nutrition Facts Label: Click on this image for complete nutrition information