wholeliving

Red Bean Dip

To quick-soak the beans, cover them with water in a saucepan, and bring them to a boil. Remove from heat, cover, and let them stand for an hour. Red beans -- a source of cholesterol-lowering fiber -- are pureed, then topped with yogurt and caramelized onions. Return to Healthy Dips Menu.
Martha Stewart Living, July 2006
  • Yield makes about 3 cups
    Serves 10
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Ingredients

  • 8 ounces dried kidney beans (scant 1 1/2 cups)
  • 2 1/2 cups homemade or low-sodium store-bought chicken stock
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1 bay leaf
  • 1 whole cinnamon stick
  • 1/2 teaspoon coarse salt
  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, halved and very thinly sliced
  • 1/3 cup plain nonfat yogurt, preferably Greek-style
  • 4 cups baked blue corn chips (10 ounces)

Directions

  1. Cover beans with at least 2 inches of water in a large bowl. Cover loosely, and let soak overnight at room temperature.

  2. Drain beans; transfer to a medium saucepan. Add stock, herbs, spices, and salt. Bring to a boil, then reduce heat to medium-low. Simmer beans until tender, 15 to 20 minutes. Drain beans; reserve cooking liquid. Discard bay leaf and cinnamon stick. Let liquid cool completely.

  3. Heat oil in a medium skillet over medium-high heat. Add onion; reduce heat to medium. Cook, stirring occasionally, until caramelized, about 25 minutes.

  4. Pulse beans and 1/2 cup cooking liquid in a food processor until smooth. Add more cooking liquid if needed to reach desired consistency. Transfer to a serving bowl. Top with yogurt, then onions. Serve with chips. Dip can be refrigerated in an airtight container up to 3 days.

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