Chunky Kidney Bean Dip

Bold, zesty, and utterly satisfying, this Chunky Kidney Bean Dip is the ultimate plant-based appetizer to wow your taste buds and impress your guests. Packed with protein-rich kidney beans, juicy cherry tomatoes, and a fragrant blend of garlic, cumin, and chili powder, this dip delivers layers of flavor with every scoop. A quick sauté of garlic and onions adds depth, while freshly chopped cilantro and a squeeze of lemon juice provide a bright, herbaceous finish. The dip boasts a perfect chunky texture, achieved by mashing half the beans while leaving the rest intact, making it a hearty alternative to traditional smooth dips. Ready in just 15 minutes, this crowd-pleaser is ideal for dipping with tortilla chips, fresh veggies, or warm pita bread. Simple, wholesome, and bursting with bold flavors, this kidney bean dip is a must-try for your next snack or party spread!

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 6

Ingredients

• 2 cups (cooked or canned, drained and rinsed) Kidney beans
• 2 tablespoons Olive oil
• 2 cloves (minced) Garlic
• 0.5 medium (finely chopped) Red onion
• 1 cup (quartered) Cherry tomatoes
• 2 tablespoons (freshly squeezed) Lemon juice
• 1 teaspoon Ground cumin
• 0.5 teaspoon Chili powder
• 2 tablespoons (chopped) Fresh cilantro
• 0.5 teaspoon (adjust to taste) Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons (optional, to adjust consistency) Water

Directions

Step 1

Heat a small skillet over medium heat and add olive oil.

Step 2

Sauté the minced garlic and chopped red onion in the skillet for 2-3 minutes until softened and fragrant. Set aside to cool slightly.

Step 3

In a mixing bowl, combine kidney beans, sautéed garlic and onions, cherry tomatoes, lemon juice, ground cumin, chili powder, salt, and black pepper.

Step 4

Using a potato masher or the back of a fork, mash about half of the kidney beans to create a chunky texture while leaving some beans whole for added texture.

Step 5

Stir in the chopped cilantro for a burst of freshness.

Step 6

If the dip is too thick, add 1-2 tablespoons of water and mix until your desired consistency is reached.

Step 7

Taste and adjust seasoning with more salt, lemon juice, or spices if needed.

Step 8

Transfer the dip to a serving bowl, drizzle with a little olive oil, and garnish with extra cilantro if desired.

Step 9

Serve immediately with tortilla chips, vegetable sticks, or pita bread. Enjoy!

Nutrition Facts

Serving size	(842.5g)

Amount per serving	% Daily Value*
Calories	753.1

Total Fat 31.1g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2763.8mg	0%
Total Carbohydrate 109.8g	0%
Dietary Fiber 29.2g	0%
Total Sugars 15.9g
Protein 28.1g	0%

Vitamin D 0IU	0%
Calcium 389.4mg	0%
Iron 11.4mg	0%
Potassium 2253.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.7%

Protein: 13.5%

Carbs: 52.8%