Spicy Kidney Bean Tomato Dip Recipe

Easy healthy kidney bean dip

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.

Close up of healthy kidney bean curry dip

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.

Spicy tomato kidney bean curry dip

This cheap bean dip has a great mixture of crunchy and smooth textures from the beans and chia seeds.

I’ve made a non-cook version of this while somewhere with no kitchen and soaked the onion/garlic in lime juice or vinegar for an hour to make the onion softer and less acrid.

Yield: 1 large high protein bean dip bowl

Spicy Kidney Bean Dip

Spicy Kidney Bean Dip

Tasty, cheap and high protein bean dip. Tomatoes, spices, lime and onion mean this vegan dip is loaded with nutrition and goodness.

Kidney bean dip can be made even without a kitchen. This is the kind of thing I've been known to make in a hotel for a healthy filling meal with some oatcakes.

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 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”

Instructions

  1. Add the onion, garlic and water to a pan and simmer for 4-5 mins until softened.
  2. Then add everything for the bean dip apart from the lime and chia and simmer for 2-3 mins.
  3. Mash the dip with a potato masher, just roughly to get a chunky but spreadable consistency.
  4. Add the lime juice, chia seeds then stir and serve the kidney bean dip.
  5. This high protein vegan dip tastes great either still warm or chilled from the fridge.

Notes

  • 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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Nutrition Information

Yield

4

Serving Size

1

Amount Per ServingCalories 160 Total Fat 5g Saturated Fat 0g Trans Fat 0g Unsaturated Fat 4g Cholesterol 0mg Sodium 271mg Carbohydrates 23g Net Carbohydrates 0g Fiber 7g Sugar 2g Sugar Alcohols 0g Protein 8g
Easy healthy kidney bean dip

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.

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6 thoughts on “Spicy Kidney Bean Tomato Dip”

  1. Why are you slicing instead of chopping the onion? You can mash until the cows come home (oops) and the onion will still be in strings. And how do you prevent the garlic from sticking to the pan if you are using a water “fry” method?

    1. Bastian Durward

      I guess that’s just how I like the onion, chop if you prefer. I just add enough water so it doesn’t stick when water frying 🙂

  2. Hi, I cannot find any tomato puree, can I use tomato paste instead and just dilute it ? Or any other recommendations ?

    1. Bastian Durward

      Yes tomato paste is just fine for this, you might want to double it up as the puree is double concentrate.

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