Bean Dip
Serve this easy-to-make bean and cheese dip at a party or as an after-school snack at home.
- Yield
- 6 servings
- Serving size
- 1/2 cup, 1/6 of recipe
- Rating
- 3.55 of 5 (73 ratings)
Food groups
- Dairy: 1/2 cups
- Vegetables: 1/2 cups
Ingredients
- 2 cups kidney beans, low-sodium, canned
- 1 tablespoon vinegar
- 3/4 teaspoon chili powder
- 1/8 teaspoon ground cumin
- 2 tablespoons onion, finely chopped
- 1 cup cheddar cheese, low-fat, shredded
Directions
- Wash hands with soap and water.
- Drain the kidney beans, but save the liquid in a small bowl Place the beans, vinegar, chili powder, and cumin in a blender.
- Blend until smooth.
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 131.59 |
| Total Fat | 4.21 g |
| Saturated Fat | 2.49 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 14.31 mg |
| Carbohydrates | 13.66 g |
| Dietary Fiber | 4.7 g |
| Total Sugars | 1.86 g |
| Added Sugars included | 0 g |
| Protein | 9.7 g |
| Calcium | 170 mg |
| Potassium | 249 mg |
| Sodium | 228.04 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 32 mg |
| Phosphorus | 191 mg |
| Selenium | 8 mg |
| Zinc | 1 mg |
| Vitamin A | 32 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.3 mcg |
| Vitamin C | 1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 4 mcg |
| Folate | 27 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 29 mg |
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Source
Recipe by: Pennsylvania Nutrition Education Network
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/bean-dip. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.