Any-Bean Dip – Whole Living Eat Well

Samantha Collins

January 5, 2025
Medically Reviewed

In This Article

Craving a quick and flavorful snack? This Any-Bean Dip is versatile and easy to make. It can be whipped up using any type of beans you have on hand. Packed with spices and herbs, this dip is perfect for pairing with fresh veggies like celery sticks or spreading on crackers for a healthy and delicious snack.

Any-Bean Dip

Course: Appetizers, SnacksCuisine: International

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

120

kcal

A versatile and flavorful dip made by blending any type of beans with garlic, lemon, and spices, creating a creamy, savory spread perfect for dipping or spreading on crackers.

Ingredients

2 tablespoons extra-virgin olive oil
1 garlic clove, minced
1 tablespoon chopped red onion
1/2 teaspoon ground cumin
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1/8 teaspoon chili powder
1 1/2 cups beans (cooked or from one 15-ounce can, drained)
1 tablespoon freshly chopped parsley
Coarse salt and freshly ground pepper, to taste
Celery sticks, for serving

Directions

Heat the olive oil in a small skillet over medium heat. Add the minced garlic and chopped red onion. Sauté for 2-3 minutes, until fragrant and the onion becomes translucent.
Stir in the ground cumin and chili powder, cooking for another minute to release the flavors.
In a food processor, combine the sautéed mixture with the beans. Blend until smooth and creamy, adding a tablespoon of water if needed to reach your desired consistency.
Season the dip with salt and pepper to taste, and stir in the fresh parsley.
Transfer the dip to a serving bowl and serve with celery sticks or your favorite dipping vegetables.

Notes

Nutrition Facts (per serving):
Fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Carbohydrates: 14 g
Protein: 4 g
Sodium: 150 mg
Fiber: 5 g
Sugar: 1 g

This Any-Bean Dip is a simple, flavorful, nutritious snack perfect for any occasion. Whether serving it as a party appetizer or enjoying it as a healthy mid-day snack, it's packed with protein and fiber to satisfy you. Pair it with celery sticks for a fresh, crunchy dip experience!

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Medical disclaimer. This article is for educational purposes and reflects general information, not personalised medical advice. Reference ranges vary between laboratories and individuals. Always discuss test selection and results with a qualified healthcare professional before making changes to your care.

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