Appetizer/ AZ Health Zone/ Snack

Bean Dip

Bean Dip

AZ Health Zone
Course Appetizer, Snack
Servings 6


  • Blender
  • food processor (or food chopper)
  • Small bowl


  • 2 cups canned kidney beans keep liquid
  • 1 Tablespoon vinegar
  • ¾ teaspoon chili powder
  • teaspoon ground cumin
  • 2 teaspoons finely chopped onion
  • cup grated low fat cheddar cheese*
  • *Use 2% reduced fat cheese if low fat not available


  • Wash hands with warm water and soap. Wash fresh vegetables before preparing.
  • Drain the kidney beans, but save the liquid in a small bowl.
  • Place the beans, vinegar, chili powder and cumin in a medium sized bowl and mash with blender or food processor. Add enough saved bean liquid to make the dip easy to spread.
  • Stir in the chopped onion and grated cheese.
  • Store in a tightly covered container and place in the fridge
  • Serve with raw vegetable sticks or crackers. You can store this dip in the fridge for up to 4 or 5 days.


Nutrition Facts (Per Serving)
calories, 110; carbohydrate, 13 g; protein, 10 g; total fat, 2 g; saturated fat, 1 g; trans fat, 0 g; cholesterol, 5 mg; fiber, 3 g; total sugars, 2 g; sodium, 241 mg; calcium, 113 mg; folate, 3 mcg; iron, 1 mg; percent calories from fat, 16%.
Keyword Beans, Cheese

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