A Spicy Kidney Bean Tomato Dip that is cheap, nutritious and takes a few minutes to make.
This high protein dip is a staple in my diet as I always have all the ingredients on hand and it’s very budget friendly.
Serve with some oatcakes or carrot sticks for a filling meal or pop in a tub to have a healthy snack on the go.
This bean pate doesn’t need any equipment other than a knife and something to mash with so ideal for making while you have limited kitchen facilities.
The onion can be reduced by 80% and left raw if you are making without a kitchen.
Spicy Kidney Bean Tomato Dip Video Recipe
I usually double the amount of turmeric and cayenne pepper as I like it spicy and try to eat as much turmeric as possible for its various health benefits.
You can fry the onion in oil if you prefer but I try to not cook with oil for health reasons and it softens well just in water.
This cheap bean dip has a great mixture of crunchy and smooth textures from the beans and chia seeds.
- 1 can Kidney beans, drained and rinsed
- 1 Onion, finely sliced
- 2 cloves of Garlic, peeled and diced
- 2 tbsp Tomato purée
- ¼ tsp Cayenne pepper
- ¼ tsp Turmeric
- ¼ tsp Cumin
- ½ tsp Garam masala
- Salt and pepper, to taste
- 1 tbsp Chia seeds
- 1 Lime, juiced
- ¼ cup / 60ml Water
- a splash of Water, for oil free “frying”
- Add the onion, garlic and water to a pan and simmer for 4-5 mins until softened.
- Then add everything for the bean dip apart from the lime and chia and simmer for 2-3 mins.
- Mash the dip with a potato masher, just roughly to get a chunky but spreadable consistency.
- Add the lime juice, chia seeds then stir and serve the kidney bean dip.
- This high protein vegan dip tastes great either still warm or chilled from the fridge.
- Will last for a few days in an airtight container in the fridge.
- You can swap out the kidney beans for black beans/pinto or just about any other bean.
- Lemon juice works just as well as lime.
- If you don’t have chia seeds just skip adding any water after cooking and either add any seed (such as sesame, linseed) or leave out seeds altogether.
- Simmer the whole dish once the beans/tomato/etc is added helps to soften and break up the beans to make a smooth but chunky dip.
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Amount Per Serving Calories 160Total Fat 5gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 271mgCarbohydrates 23gFiber 7gSugar 2gProtein 8g
If you don’t like turmeric you will still want to add a bit to this recipe for nutrition.
Turmeric is very cheap and loaded with the compound curcumin that has so many proven health benefits it’s worth while adding to food often.