Make Your Own: Bean Dip

bean dip

Beans + Oil + Seasoning


Ingredients

  • 1 can (15½ ounces) kidney beans, white beans (great northern or cannellini beans), black beans or chickpeas, drained and rinsed
  • 2 tablespoons oil
  • 2 teaspoons minced garlic or ¼ teaspoon garlic powder
  • ½ teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1–4 tablespoons water, if needed
  • Optional: ½ cup nonfat plain yogurt

Directions

  1. Blend beans, oil, garlic chili powder, and cumin in a blender or food processor.
  2. Blend until smooth. If you do not have a blender, mash the beans and the other ingredients until smooth.
  3. If the bean mixture is dry, add water 1 tablespoon at a time.
  4. Once blended, transfer to a small bowl. Optional: Before transferring bean mixture to a bowl, mix in yogurt for a creamier bean dip.

Store the bean dip in the refrigerator and use within 2–3 days.

Make Your Own Bean Dip Food Nutrition Facts Label; Click on this image for complete nutrition information