Mexican bean dip

Use this dip as a filling for celery, as a dip with raw vegetables or as a sandwich spread along with lettuce, sliced tomato and cucumber inside pita pockets. Fresh or canned chilies (hot or mild) add even more flavor to this dip. For a party, sprinkle light shredded Cheddar cheese, sliced pitted black olives and finely diced tomato or red pepper over top.
30 cal Serves 20
Prep time 0h 15m
Cook time
Total time 0h 15m
Mexican bean dip

Ingredients

Directions

  1. Step 1

    If using canned white kidney beans, drain well and rinse thoroughly under cold water.
  2. Step 2

    In bowl, combine beans and the rest of the ingredients – yogurt, onions, garlic, spices and herbs – mash or use food processor.
  3. Step 3

    Taste and add more cumin and chili powder if necessary, and coriander to taste.
  4. Step 4

    Just before serving, sprinkle with chopped coriander.

Tips

  • MAKE AHEAD: Cover and refrigerate for up to 2 days.

    Nutritional info per serving (25 ml/2 tbsp)

Nutritional Information

Per serving (1 portion)

Calories
30
Protein
2 g
Sodium
85 mg
Potassium
95 mg
Total fat
0 g
Saturated fat
0 g
Cholesterol
2 mg
Carbonhydrates
5 g
Fibre
2 g
Sugars
0 g
Added sugars
0 g

Recipe From Anne Lindsay’s Lighthearted at Home ©2010