Kidney Bean Dip
Creamy, flavorful, and packed with plant-based protein, this Kidney Bean Dip comes together in just 10 minutes for the perfect healthy snack or appetizer. Featuring tender canned kidney beans blended with olive oil, zesty lemon juice, fresh garlic, and warm spices like cumin and paprika, this recipe delivers a smooth, smoky flavor profile that pairs beautifully with crispy pita bread, crunchy vegetables, or tortilla chips. Whether you're hosting a party or just looking for a nutritious spread to elevate your meal prep, this dip is as versatile as it is delicious. Garnish with a sprinkle of paprika and fresh parsley for a visually stunning presentation. Best of all, it's vegan, gluten-free, and easy to make ahead for up to 3 days of dipping delight!
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Recipe Information
Ingredients
- 1 can (15 oz) canned kidney beans
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 whole garlic cloves
- 1 teaspoon ground cumin
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons water
- 1 tablespoon fresh parsley (optional, for garnish)
- 0.25 teaspoon extra paprika (optional, for garnish)
Instructions
Open the can of kidney beans and drain the liquid. Rinse the beans thoroughly under cold water and set aside.
In a food processor or blender, combine the kidney beans, olive oil, lemon juice, garlic cloves, ground cumin, paprika, salt, and black pepper.
Blend the ingredients until smooth. Stop occasionally to scrape down the sides of the processor to ensure even blending.
Add water, one tablespoon at a time, while blending, until the dip reaches your desired consistency.
Taste and adjust seasoning as needed. Add more salt, lemon juice, or spices if required.
Transfer the kidney bean dip to a serving bowl. Optionally, garnish with freshly chopped parsley and a sprinkle of paprika for color.
Serve immediately with fresh vegetables, pita bread, or tortilla chips. You can also refrigerate the dip for up to 3 days in an airtight container.
Nutrition Facts
Calories |
767 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2208 mg | 96% | |
| Total Carbohydrate | 92.3 g | 34% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 2.3 g | ||
| Protein | 33.5 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 191 mg | 15% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 1860 mg | 40% | |
*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.
