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- 1 can (19 oz/540 mL) white kidney beans drained and rinsed (1)
- 2 Tbsp canola oil (30 mL)
- 2 Tbsp balsamic vinegar (30 mL)
- 1 tsp cumin (5 mL)
- 1 garlic clove minced (1)
- 1/4 tsp crushed red pepper flakes (1 mL)
- 1 Tbsp chopped fresh cilantro (30 mL)
- 3 Tbsp finely chopped red onion (45 mL)
- 1 tsp lime zest (5 mL)
- 1/4 tsp pepper (1 mL)
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- In a blender or food processor, combine all ingredients. Blend or pulse to desired consistency. Transfer mixture to a container. Cover and refrigerate for 2-3 hours to allow flavours to develop.
Cumin and Cilantro Bean Dip
Beans are good source of fibre and this dip is healthy and delicious! It’s bursting with citrus flavour and it’s so easy to make. Cilantro, garlic, canola oil, cumin and lime juice are added to the kidney beans, blended in the food processed and chilled. Make extra and pair with crackers or veggies for an on-the-go snack for picnics, school snacks, summer festivals or soccer practices.
- Makes
- 8
Nutritional Analysis
- Serving Size
- 2 Tbsp (30 mL)
- Servings
- 8
- Calories
- 35
- Total Fat
- 1.5 g
- Saturated Fat
- 0 g
- Cholesterol
- 0 mg
- Sodium
- 0 mg
- Carbohydrates
- 4 g
- Fiber
- 2 g
- Protein
- 2 g
