A Spicy Kidney Bean Tomato Dip that is cheap, nutritious and takes a few minutes to make. This 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. It 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 Recipe
- Total time: 15m
- Yield: 4 servings as a snack
- Calories: 90 cal
- 1 can Kidney beans, drained and rinsed
- 1 Onion, finely sliced
- 2 cloves of Garlic, peeled and diced
- a splash of Water, for oil free “frying”
- 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
How to make
- Add the onion, garlic and water to a pan and simmer for 4-5 mins until softened.
- Then add everything 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.
- Tastes great either still warm or chilled from the fridge.
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. It has a great mixture of crunnchy and smooth textures from the beans and chia seeds.
- 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.