Bean Dip Recipe

Bean dips are perfect for parties, or even an afternoon snack. With the base of high-fiber, high-protein beans, they are a lot healthier than many other cream-based dips. Bean dip is most commonly paired with corn chips, but it can also be served with cut-up vegetables, pita bread or crackers.

Spicy Refried Bean Dip
Ingredients You Will Need:
1 16-ounce can of fat-free refried beans or fat-free black refried beans
2 tablespoons of your favorite bottled salsa or taco sauce
1 teaspoon hot sauce
1 ½ tablespoons lime juice
½ chopped green onion
¼ cup minced cilantro
¼ cup of shredded medium cheddar cheese or Monterey jack cheese
1 4-ounce can of green Chile peppers (optional)

Combine the refried beans, salsa, hot sauce, lime juice and onion in a saucepan. Stir over medium-low heat for approximately five minutes. Add cilantro, cheese and chile peppers, and stir until the cheese melts. Serve the dip warm.

Seven Layer Bean Dip
Ingredients You Will Need:
3 medium ripe avocados, peeled and mashed
1 package of guacamole mix
2 tablespoons lemon juice
½ teaspoon salt
¼ teaspoon pepper
2 16-ounce cans of refried beans
1 packet of taco seasoning mix
2 cups sour cream
2 medium tomatoes, chopped
1 bunch of green onions, chopped
1 can of sliced black olives
2 cups of shredded cheese
1 can of salsa

Mix together the avocados, guacamole dip mix, lemon juice, salt and pepper. In a separate bowl, mix the refried beans with the taco seasoning mix.

Get a large casserole dish and assemble the dip as follows:
-Refried bean mixture
-Sour cream

Top the dip with a line of salsa, and serve with tortilla chips, jicama wedges, red bell pepper strips and carrot sticks.

White Bean Dip
Ingredients You Will Need:
1 15-ounce can of cannellini beans, drained and rinsed
2 tablespoons of lemon juice
1 ½ tablespoons of olive oil or roasted garlic oil
½ teaspoon of salt
1 to 2 cloves of garlic, chopped (depending on taste)
1 tablespoon of fresh mint
1 tablespoon of fresh dill

Combine all of the ingredients in a food processor. Pulse until smooth, and transfer to a bowl. Garnish with extra herbs, and serve with pita chips or toast points.

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