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bean dip recipe easy
- Total Time: 43 minutes
- Yield: 8 servings 1x
- Diet: Vegan
Description
This creamy, smoky, and zesty pinto bean dip is a healthy, kid-friendly snack or hearty appetizer. It offers big flavor and balanced nutrition, perfect for busy weeknights and ready in a flash.
Ingredients
- 850 g pinto beans, drained and rinsed
- 60 ml extra virgin olive oil, divided
- 0.5 medium white onion, finely chopped
- 7 cloves garlic, 4 minced and 3 thinly sliced
- 10 g smoked paprika
- 5 g ground cumin
- 30 ml fresh lime juice, plus extra for garnish drizzle
- 5 g fine sea salt, or to taste
- 1 g black pepper, freshly ground, or to taste
- 60 ml vegetable broth or water, plus more if needed
- 15 g fresh cilantro leaves, roughly chopped for garnish
Instructions
- Sauté Aromatics: In a medium saucepan, heat 30 ml (2 tablespoons) of olive oil over medium heat. Add the finely chopped white onion and cook until soft and translucent, about 5-7 minutes.
- Build Flavor Base: Add the minced garlic to the saucepan and cook for 1 minute. Stir in the smoked paprika and ground cumin, cooking for another 30 seconds until aromatic.
- Simmer Beans: Add the drained and rinsed pinto beans and vegetable broth (or water) to the saucepan. Bring to a gentle simmer, then reduce heat to low, cover, and cook for 5 minutes.
- Mash and Blend: Remove from heat. Mash the beans with a potato masher or process in a food processor until desired consistency, adding more liquid if needed.
- Season the Dip: Stir in the fresh lime juice, salt, and black pepper. Taste and adjust seasoning.
- Make Crispy Garlic Garnish: In a small frying pan, heat the remaining 30 ml (2 tablespoons) of olive oil over medium-low heat. Add the thinly sliced garlic and cook until golden brown and crisp (3-5 minutes). Remove to a paper towel, reserving the oil.
- Serve and Garnish: Serve warm or at room temperature. Transfer to a bowl, arrange crispy garlic, drizzle with reserved oil or lime, and top with cilantro.
Notes
Adjust dip consistency by adding more broth or water. For lower sodium, use low-sodium beans and season to taste. Black beans or cannellini beans can be substituted for pinto beans. Lemon juice can replace lime juice. For a lower-carb option, serve with crunchy veggie sticks.
- Prep Time: 20 minutes
- Cook Time: 23 minutes
- Category: Appetizer
- Method: Stovetop
- Cuisine: Mexican
Nutrition
- Serving Size: 0.5 cup
- Calories: 180 calories
- Sugar: 2 g
- Sodium: 280 mg
- Fat: 8 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 6.5 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 7 g
- Protein: 8 g
- Cholesterol: 0 mg