This is a high protein bean dip I go in and out of phases of consuming in vast quantities.
After something very active I often have a fruit based dish (like my Green Sorbet Smoothie) let that digest for half an hour then have this protein rich dip on a cracker or bread.
This is inspired by five bean salad, for times when I want something that could be portable and easy to eat without any utensils.
Even if its just for one you can make this 6 serving vegan bean dip recipe and it keeps for days in the fridge.
My healthy bean dip recipe is great to pop in a lunchbox with a packet of crunchy seeded oatcakes for a tasty and fulfilling meal.
- Can of Red Kidney Beans, in water
- Can of Black Eye Beans, in water
- Can of Borlotti Beans, in water
- Can of Cannellini Beans, in water
- Can of Butter Beans, in water
- 150g tomato puree
- half a medium red onion
- 150ml apple cider vinegar, unpasteurised with the mother if possible
- cayenne pepper, to taste
- Finely dice the red onion and put in a dish with the cider vinegar
- Empty and drain all the beans, then mash using a potato masher.
- This will take a few mins, but your not looking for a smooth constancy, just mashed enough that everything is combined and can be spead. Chunks of beans are very welcome.
- Stir in the tomato puree, vinegar onions and cayenne. I usually use one table spoon for a spicy dip, but adjust to your preference. 1 tea spoon for a mild dip.
- Serve bean dip immediately or can be stored in the fridge for 3-4 days.
This make a huge amount of bean dip as it uses 5 400ml cans of beans.
It's a great recipe to keep in the fridge and served with some crackers is a filling meal that contains protein, fibre and nutrition.
Amount Per ServingCalories 278Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 0mgSodium 372mgCarbohydrates 54gFiber 13gSugar 12gProtein 17g