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Yummy Fat Free Easy Bean Dip - Our Family Favorite

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

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

Ingredients

  • 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)

Instructions

    Cup of Yum
  1. Place all of the ingredients except for the tomatoes and beans in a food processor or blender. Blend until smooth.
  2. 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

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

% 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

* Percent Daily Values are based on a 2,000 calorie diet.