Go Back Email Link
Print Recipe

Bean Dip

A creamy, spiced dip to eat with fresh vegetables
This bean dip is full of flavour and easy to make. It’s delicious with crunchy vegetable sticks.

Ingredients
  

  • 1 cup cooked red kidney beans or 1 x 15 oz can, drained and rinsed
  • 1 small onion or a few spring onions grated or finely chopped
  • 1 small clove garlic chopped (or a few garlic chives)
  • ½ lime – zested and juiced remove seeds
  • 1 tbsp tomato paste
  • 2 tbsp olive oil
  • ½ tsp ground cumin
  • ¼ tsp ground cinnamon
  • ¼ tsp paprika
  • ¼ tsp fine salt
  • 1/8 tsp black pepper
  • 1-2 tbsp water only if dip is too thick

How to make it
 

  1. Prepare the beans:
    – place the beans in a large mixing bowl.
  2. Add flavour:
    – add chopped onion or spring onion, garlic, lime juice, and zest.
  3. Add spices and mix
    – stir in the tomato paste, olive oil, cumin, cinnamon, paprika, salt, and pepper
    – mix well and mash until smooth
    – add water if needed.
  4. Serve with:
    – flat bread crackers, fresh carrot and cucumber sticks.