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Cheesy Bean Dip

Beans are a great and inexpensive source of protein. Did you know you can eat them savory and sweet? ​

Makes:  6 Servings

Ingredients
1 cup canned black beans, drained and rinsed
½ cup canned great northern white beans, drained and rinsed
½ cup canned red kidney beans, drained and rinsed
¼ cup canned diced tomatoes, no salt added, drained
2 Tbs lemon juice
2 tsp apple cider vinegar
1 tsp coriander
1 tsp cumin
1 tsp onion powder
½ Tbs garlic powder
½ Tbs chili powder

6 Tbs Parmesan Cheese, grated

Instructions: Smooth Option
  1. Add all ingredients to a food processor or blender
  2. Add Parmesan cheese. Pulse to combine.
  3. Serve hot to melt cheese or cold. 
Instructions: Chunky Option
  1. Add all ingredients to a bowl, mix to combine
  2. Serve! 

Note: Instead of the spices listed in the ingredients try 1½ tablespoons Chili Powder Mix.  Our spice blends are quick and can be used easily in so many other recipes. ​

Image Source: MyPlate
Cheesy Bean Dip
Kid Friendly
No Added Sugar
Vegetarian
Heart Healthy
Quick and Easy
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Nutrition Information
Serving Size: ¼ cup

Calories: 110
Total Fat: 2g
Saturated Fat: 1g
Protein: 7g
Sodium: 260mg
Carbohydrates: 16g
Added Sugar: 0g
Fiber: 7g


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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
​Nondiscrimination Statement
Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations