Bean Dip

by | Jan 3, 2013 | Blog, Healthy Recipes | 0 comments

Makes 6-8 servings

This is a fun recipe to play with. You can mix and match your favorite beans, try different vinegars, and experiment with other kinds of citrus (such as lime or grapefruit).


1 medium red onion, minced
1 tablespoon olive oil
3 cups cooked beans or 2 (16-oz) cans
1 garlic clove, minced
2 tablespoons balsamic vinegar
1 teaspoon ground cumin
1 tablespoon orange or lemon juice
Salt and pepper, to taste


  1. If using canned beans, drain and rinse beans with water.
  2. If using a blender, purée the beans, red onion, vinegar, orange juice, oil, garlic, and cumin.
  3. If preparing by hand, put beans in a bowl and mash with a fork until smooth.  Stir in red onion, vinegar, orange juice, oil, garlic and cumin.
  4. Add salt and pepper to taste.  Serve with tortilla chips, crackers or cut vegetables.   Leftovers can be stored in the refrigerator for 3 days.

Written by hungerintervention

January 3, 2013

You May Also Like…

Volunteer Spotlight

Volunteer Spotlight

Linda Boyd digs data Linda Boyd is a trendsetter. She's been volunteering remotely with HIP before it was "the new...

A whirlwind initiation

A whirlwind initiation

Shaili Parekh joined the HIP team just last month and has already dished out some incredible meals. You can read her...


Submit a Comment

Your email address will not be published. Required fields are marked *