Ingredients
2 cups kidney beans (canned
low-sodium)
1 tablespoon vinegar
3/4 teaspoon chili powder
1/8 teaspoon cumin (ground)
2 tablespoons onion (finely chopped)
1 cup cheddar cheese (grated)
Steps
Wash hands with soap and water.
Drain the kidney beans, but save the liquid in a small bowl
Place the beans, vinegar, chili powder, and cumin in a blender. Blend until smooth. Add enough saved bean liquid to make the dip easy to spread.
Stir in the chopped onion and grated cheese.
Store in a tightly covered container and place in the fridge
Serve with raw vegetable sticks or crackers.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 125 |
| Total Fat | 7 g |
| Saturated Fat | 4 g |
| Cholesterol | 20 mg |
| Sodium | 198 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 3 g |
| Total Sugars | 1 g |
| Added Sugars included | 0 g |
| Protein | 8 g |
| Vitamin D | 0 mcg |
| Calcium | 155 mg |
| Iron | 1 mg |
| Potassium | 182 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Bean Dip. Recipe source: Pennsylvania Nutrition Education Network. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.