Visit marthastewart.com

wholeliving

Newsletter

This week in

  • Healthy Aging
  • Stress Relief
  • Delicious Recipes
  • Green Living Ideas
get the newsletter
Homepage » Eat Well » Red Bean Dip

Red Bean Dip

cancel submit

What do you think of this? Let everyone know! (Click all that apply.)

cancel submit

SHARE THIS

Connect with Facebook to easily update your status and share photos, recipes, and more with your friends.

Connectcancel

More Ways to Share:

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.

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.

Contributors' Comments Add Comment

Also Try...

Next
Prev
  • Gigante Beans
  • Barley Soup
  • Corn Relish
  • Vegetable Biryani
  • Moussaka
  • Charred Eggplant Soup
  • Stuffed Peppers
  • Quinoa Burgers
  • Corn Dip with Tomatoes
  • Gigante Beans
  • Barley Soup
  • Corn Relish
  • Vegetable Biryani
  • Moussaka
  • Charred Eggplant Soup
  • Stuffed Peppers
  • Quinoa Burgers
  • Corn Dip with Tomatoes