Chunky Kidney Bean Dip
Bold, zesty, and utterly satisfying, this Chunky Kidney Bean Dip is the ultimate plant-based appetizer to wow your taste buds and impress your guests. Packed with protein-rich kidney beans, juicy cherry tomatoes, and a fragrant blend of garlic, cumin, and chili powder, this dip delivers layers of flavor with every scoop. A quick sauté of garlic and onions adds depth, while freshly chopped cilantro and a squeeze of lemon juice provide a bright, herbaceous finish. The dip boasts a perfect chunky texture, achieved by mashing half the beans while leaving the rest intact, making it a hearty alternative to traditional smooth dips. Ready in just 15 minutes, this crowd-pleaser is ideal for dipping with tortilla chips, fresh veggies, or warm pita bread. Simple, wholesome, and bursting with bold flavors, this kidney bean dip is a must-try for your next snack or party spread!
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Recipe Information
Ingredients
- 2 cups (cooked or canned, drained and rinsed) Kidney beans
- 2 tablespoons Olive oil
- 2 cloves (minced) Garlic
- 0.5 medium (finely chopped) Red onion
- 1 cup (quartered) Cherry tomatoes
- 2 tablespoons (freshly squeezed) Lemon juice
- 1 teaspoon Ground cumin
- 0.5 teaspoon Chili powder
- 2 tablespoons (chopped) Fresh cilantro
- 0.5 teaspoon (adjust to taste) Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons (optional, to adjust consistency) Water
Instructions
Heat a small skillet over medium heat and add olive oil.
Sauté the minced garlic and chopped red onion in the skillet for 2-3 minutes until softened and fragrant. Set aside to cool slightly.
In a mixing bowl, combine kidney beans, sautéed garlic and onions, cherry tomatoes, lemon juice, ground cumin, chili powder, salt, and black pepper.
Using a potato masher or the back of a fork, mash about half of the kidney beans to create a chunky texture while leaving some beans whole for added texture.
Stir in the chopped cilantro for a burst of freshness.
If the dip is too thick, add 1-2 tablespoons of water and mix until your desired consistency is reached.
Taste and adjust seasoning with more salt, lemon juice, or spices if needed.
Transfer the dip to a serving bowl, drizzle with a little olive oil, and garnish with extra cilantro if desired.
Serve immediately with tortilla chips, vegetable sticks, or pita bread. Enjoy!
Nutrition Facts
Calories |
120 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.0 g | 6% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 424 mg | 18% | |
| Total Carbohydrate | 17.5 g | 6% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 2.2 g | ||
| Protein | 4.5 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 62 mg | 5% | |
| Iron | 1.7 mg | 10% | |
| Potassium | 335 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
