Low Fat Zippy Kidney Bean Dip
Elevate your appetizer game with this Low Fat Zippy Kidney Bean Dip, a healthy yet flavorful option that’s perfect for snacking or entertaining. Packed with protein-rich kidney beans, creamy fat-free Greek yogurt, and zesty lemon juice, this guilt-free dip is bursting with bold Mediterranean-inspired flavors. A kick of cayenne pepper and smoky paprika adds a spicy twist, while a touch of fresh cilantro brings vibrant freshness to every bite. Ready in just 10 minutes with no cooking required, this easy homemade dip is the ultimate go-to for busy weeknights or last-minute gatherings. Serve it alongside crisp veggie sticks, pita chips, or whole-grain crackers for a satisfying, low-fat snack that’s as nutritious as it is delicious. Perfect for those who love healthy dips with a zesty flair!
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Recipe Information
Ingredients
- 15 ounces canned kidney beans
- 0.5 cups fat-free plain Greek yogurt
- 2 tablespoons fresh lemon juice
- 1 clove minced garlic
- 1 teaspoons ground cumin
- 0.5 teaspoons paprika
- 0.25 teaspoons cayenne pepper
- 1 teaspoons olive oil
- 2 tablespoons fresh cilantro
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Drain and rinse the canned kidney beans under cold water to remove any excess sodium.
In a food processor, combine the kidney beans, Greek yogurt, lemon juice, minced garlic, ground cumin, paprika, cayenne pepper, olive oil, salt, and black pepper.
Blend the ingredients until smooth and creamy. If the texture is too thick, add 1–2 teaspoons of water at a time and blend until the desired consistency is achieved.
Scrape down the sides of the food processor as needed to ensure all ingredients are evenly mixed.
Taste the dip and adjust the seasoning by adding more salt, pepper, or lemon juice, if desired.
Finely chop the fresh cilantro and fold it into the dip with a spatula until evenly distributed.
Transfer the dip to a serving bowl and garnish with a sprinkle of paprika or a few cilantro leaves for presentation.
Serve immediately with fresh vegetable sticks, crackers, or pita chips, or refrigerate for up to 3 days in an airtight container.
Nutrition Facts
Calories |
708 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 2312 mg | 101% | |
| Total Carbohydrate | 95.5 g | 35% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 6.5 g | ||
| Protein | 45.1 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 323 mg | 25% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 2052 mg | 44% | |
*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.
