Red Kidney Bean Dip
Transform your snacking game with this creamy and flavorful Red Kidney Bean Dip, a quick and healthy recipe that's ready in just 10 minutes! Packed with protein-rich canned red kidney beans, zesty lemon juice, and aromatic spices like cumin and paprika, this vegan dip delivers a perfect balance of tang and warmth with every bite. Blended to velvety perfection with garlic and olive oil, it's a guilt-free alternative to heavier spreads. Garnish with a drizzle of olive oil and fresh parsley for a vibrant finishing touch, and serve it with crunchy veggies, warm pita, or crispy tortilla chips. Ideal for parties, meal prep, or a simple snack, this easy bean dip is a versatile crowd-pleaser you’ll revisit over and over.
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Recipe Information
Ingredients
- 1 can (15 oz) canned red kidney beans
- 2 whole garlic cloves
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons water
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Drain and rinse the canned red kidney beans under cold water to remove excess sodium and preserve flavor.
Peel the garlic cloves and set them aside.
In a food processor, combine the red kidney beans, garlic cloves, olive oil, lemon juice, ground cumin, paprika, salt, black pepper, and water.
Blend the mixture on high speed until smooth and creamy. Scrape down the sides of the food processor as needed to ensure all ingredients are fully incorporated.
Taste the dip and adjust seasoning, adding more salt, lemon juice, or cumin to suit your preference.
Transfer the dip to a serving bowl and garnish with a drizzle of olive oil and freshly chopped parsley, if desired.
Serve with tortilla chips, pita bread, or fresh vegetables. Enjoy!
Nutrition Facts
Calories |
770 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.5 g | 57% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2333 mg | 101% | |
| Total Carbohydrate | 72.1 g | 26% | |
| Dietary Fiber | 21.1 g | 75% | |
| Total Sugars | 3.0 g | ||
| Protein | 24.2 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 176 mg | 14% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 1469 mg | 31% | |
*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.
