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Extension > Family > Live healthy, live well > Healthy bodies > Eat smart > The recipe box > Bean dip

The recipe box

Bean dip

Bean dip

Make this easy-to-make bean dip for your family or friends. It will go from your kitchen to table in less than 10 minutes.

Number of servings: 7
Serving size: 1/4 cup

Ingredients

1 15-ounce can pinto beans, drained, rinsed (about 1 1/2 cups cooked)

1/2 cup salsa or picante sauce

Optional: 1/4 cup chopped onion

1 clove of garlic, minced, or 1/8 teaspoon garlic powder

Directions

Time needed: 10 minutes preparation

  1. Put all ingredients in bowl. Mash with fork until almost smooth. Or blend in blender or food processor until smooth.
  2. If desired, warm in microwave at 50% powder for 2-3 minutes. If still not warm, heat an additional 1-2 minutes.
  3. Serve.

Nutritional information

Calories 79
Total Fat: 0.6 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 259 mg
Total Carbohydrate: 14.5 g
Dietary Fiber: 0.5 g
Total Sugar: 1 g
Protein: 4.6 g

Allergens: None noted

Tips and variations

Make cooked pinto beans from scratch to save money. Follow the instructions for the quick hot soak or overnight soak method found on Preparing dry beans and whole dry peas.

Serve bean dip with cheese, tortilla chips, or whole wheat crackers.

Serve leftover dip in pocket bread with ham and cheese. Warm in a microwave, if desired.

Source

This recipe was developed by University of Minnesota Extension Center for Family Development staff.

Related resources

Black bean and corn salsa — Turn black beans, corn, and salsa into this zesty condiment. It goes great with chips yet is hearty enough to be served as a side dish.

Pico de gallo — Mix up your own batch of fresh salsa and you'll never buy store-bought again! The serving combinations are endless.

Mexican chicken soup — Combine tomatoes, beans, corn, and chicken for a hearty Mexican-spiced soup. It is a great lunchtime edition anytime of the year! English | español

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