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Bean Dip

Cooking Time: 20 minutes

Ingredients (serves 1)

2 cup Bean, red kidney, canned in brine, drained

2 chilli Chilli (chili), red, raw

2 clove Garlic, peeled, raw

1 tomato Tomato, common, raw

1 cup Sweetcorn, canned in brine, drained

1 cup Capsicum, red, raw

1 spring onion Onion, spring, raw

Method

  • Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Cook, stirring, for 5 minutes or until onion has softened. Add chilli. Cook, stirring, for 1 minute or until fragrant. Add beans, tomato, tomato and 2/3 cup cold water. Bring to the boil. Reduce heat to medium-low. Simmer for 8 to 10 minutes or until slightly thickened. Remove from heat. Stand for 15 minutes. Meanwhile, cook corn in a large saucepan of boiling, salted water, for 5 minutes or until tender. Drain. Refresh under cold water. Drain. Place half the bean mixture in a processor. Process until almost smooth. Add processed mixture to remaining bean mixture. Stir to combine

Notes

Source

John Jones

Video of this recipe

Nutritional Information
This information is

Protein

21.2g

Dietary Fibre

41.6g

Fat Total

5.3g

Energy Excluding Dietary Fiber

1499kJ

Sodium

615g

Carbohydrate Total

55.8g

Cholesterol

0g

Sugars Total

21.9g

VItamin C

0g

Energy Including Dietary Fiber

1831kJ

Health Information
  • Asian
  • Italian
  • Salads
  • Soups
  • Indian
  • Casseroles
  • vegetarian
  • Family
  • Budget
  • Biscuit
  • Cakes
  • Kids
  • Dessert
  • In Season
  • Egg Free
  • Low GI
  • Low Fat
  • Low Carb
  • Low Salt
  • Wheat Free
  • Gluten Free
  • Dairy Free
  • Low Chemical
  • Lactose Free
  • Heart Healthy
  • High Protein
  • Cook for one
  • Quick & Easy
  • Diabetes Friendly
  • Organic Vegetarian
  • Preservative/Colour Free
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