Yummy Fat Free Easy Bean Dip - Our Family Favorite

Name: Yummy Fat Free Easy Bean Dip - Our Family Favorite
Yield: 18 serving
Ingredients: 3 1/2 cups cooked beans; 2 to 3 medium tomatoes; 1/4 cup lime juice; 4 cloves garlic; 1/2 medium onion; 1/2 cup cilantro; 1/2 tablespoon salt; 1 Jalapeño

User Reviews

5.0

3 reviews

Excellent

Servings
18
Calories
47 kcal
Course
Side Dish, Appetizer, Snacks
Cuisine
Vegan

Yummy Fat Free Easy Bean Dip - Our Family Favorite

Iris Warren

Report

This Easy Bean Dip is super easy and flavorful--guaranteed to be a hit at your next gathering. Makes great wrap filling too!

Share:

I Made This!

Be the first!

Print

4 people printed this

Save this

Be the first!

Ingredients

Servings

3 1/2 cups cooked beans
2 to 3 medium tomatoes (fresh or use the about 7 ounces of canned or jarred tomatoes)
1/4 cup lime juice (or the juice of 2 limes)
4 cloves garlic
1/2 medium onion
1/2 cup cilantro
1/2 tablespoon salt
1 Jalapeño (optional)

Add to Shopping List

Instructions

Place all of the ingredients except for the tomatoes and beans in a food processor or blender. Blend until smooth.
Add tomatoes and beans. Process slowly to desired consistency - just a little for a chunky / salsa-like dip; a lot for a smooth, thick, hummus-like dip.

Notes

Canned beans are OK, but preferably use previously-soaked beans that have been cooked with organic ajwain (ajowan) and/ or epazote. You can read my post on both of them here. Our favorite varieties are organic cranberry, black turtle, pinto, and kidney, but you can use any bean that you have available. See How to De-Gas Beans.
Make sure you read The Easiest Way to Peel Garlic for tips on peeling garlic.
1/8 cup minced dried onion, plus a bit of water, will work well instead of 1/2 onion.
For help using cilantro, see my 6 Tips for Cilantro.

Nutrition Information

Show Details

Calories 47kcal (2%) Carbohydrates 9g (3%) Protein 3g (6%) Fat 1g (2%) Saturated Fat 1g (5%) Sodium 196mg (8%) Potassium 152mg (4%) Fiber 3g (12%) Sugar 1g (2%) Vitamin A 163IU (3%) Vitamin C 5mg (6%) Calcium 15mg (2%) Iron 1mg (6%) Net Carbohydrates 6g

Nutrition Facts

Serving: 18Serving

Amount Per Serving

Calories 47 kcal

% Daily Value*

Calories	47kcal	2%
Carbohydrates	9g	3%
Protein	3g	6%
Fat	1g	2%
Saturated Fat	1g	5%
Sodium	196mg	8%
Potassium	152mg	3%
Fiber	3g	12%
Sugar	1g	2%
Vitamin A	163IU	3%
Vitamin C	5mg	6%
Calcium	15mg	2%
Iron	1mg	6%
Net Carbohydrates	6g