Kidney Bean Salad Spread or Dip
Transform your snack game with this creamy, savory, and protein-packed Kidney Bean Salad Spread or Dip! Featuring a blend of mashed kidney beans, tangy Greek yogurt, zesty lemon juice, and a medley of fresh ingredients like red onion, celery, parsley, and garlic, this versatile recipe strikes the perfect balance between wholesome and indulgent. Its smooth yet chunky texture makes it ideal as a spread for sandwiches and wraps or as a dip for chips, crackers, and veggie sticks. Ready in just 15 minutes with no cooking required, this easy-to-make dish is a flavorful and nutritious addition to any appetizer lineup or snack session. Don't forget the sprinkle of paprika for a vibrant finishing touch!
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Recipe Information
Ingredients
- 1 can (15 oz) canned kidney beans
- 0.5 cup Greek yogurt (plain)
- 2 tablespoons mayonnaise
- 1 tablespoon lemon juice (freshly squeezed)
- 0.25 cup red onion (finely chopped)
- 0.25 cup celery (finely chopped)
- 2 tablespoons fresh parsley (chopped)
- 1 clove garlic (minced)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon olive oil
- 0.25 teaspoon paprika (optional, for garnish)
Instructions
Drain and rinse the canned kidney beans thoroughly under cold water, then transfer them to a large mixing bowl.
Using a fork or a potato masher, mash the beans until they reach a chunky but spreadable consistency. Leave some small pieces for texture.
Add the Greek yogurt, mayonnaise, and lemon juice to the mashed beans. Mix well to combine.
Fold in the finely chopped red onion, celery, parsley, and minced garlic, stirring until evenly distributed.
Season the mixture with salt and black pepper, adjusting to taste. Stir in the olive oil for added creaminess.
Transfer the spread to a serving bowl. If desired, sprinkle a light dusting of paprika over the top for a pop of color.
Serve immediately as a dip with chips, crackers, or veggie sticks, or use as a spread for sandwiches and wraps.
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
944 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.0 g | 50% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 34 mg | 11% | |
| Sodium | 2347 mg | 102% | |
| Total Carbohydrate | 104.3 g | 38% | |
| Dietary Fiber | 29.4 g | 105% | |
| Total Sugars | 7.3 g | ||
| Protein | 41.5 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 284 mg | 22% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 2105 mg | 45% | |
*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.
