Red Kidney Bean Dip

Transform your snacking game with this creamy and flavorful Red Kidney Bean Dip, a quick and healthy recipe that's ready in just 10 minutes! Packed with protein-rich canned red kidney beans, zesty lemon juice, and aromatic spices like cumin and paprika, this vegan dip delivers a perfect balance of tang and warmth with every bite. Blended to velvety perfection with garlic and olive oil, it's a guilt-free alternative to heavier spreads. Garnish with a drizzle of olive oil and fresh parsley for a vibrant finishing touch, and serve it with crunchy veggies, warm pita, or crispy tortilla chips. Ideal for parties, meal prep, or a simple snack, this easy bean dip is a versatile crowd-pleaser you’ll revisit over and over.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 4

Ingredients

• 1 can (15 oz) canned red kidney beans
• 2 whole garlic cloves
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons water
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Drain and rinse the canned red kidney beans under cold water to remove excess sodium and preserve flavor.

Step 2

Peel the garlic cloves and set them aside.

Step 3

In a food processor, combine the red kidney beans, garlic cloves, olive oil, lemon juice, ground cumin, paprika, salt, black pepper, and water.

Step 4

Blend the mixture on high speed until smooth and creamy. Scrape down the sides of the food processor as needed to ensure all ingredients are fully incorporated.

Step 5

Taste the dip and adjust seasoning, adding more salt, lemon juice, or cumin to suit your preference.

Step 6

Transfer the dip to a serving bowl and garnish with a drizzle of olive oil and freshly chopped parsley, if desired.

Step 7

Serve with tortilla chips, pita bread, or fresh vegetables. Enjoy!

Nutrition Facts

Serving size	541.9 grams (541.9g)

Amount per serving	% Daily Value*
Calories	770

Total Fat 44.50g	57%
Saturated Fat 6.90g	35%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 2333mg	101%
Total Carbohydrate 72.10g	26%
Dietary Fiber 21.10g	75%
Total Sugars 3.00g
Protein 24.20g	48%

Vitamin D 0IU	0%
Calcium 176mg	14%
Iron 10mg	53%
Potassium 1469mg	31%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.0%

Protein: 12.3%

Carbs: 36.7%