Low Fat Zippy Kidney Bean Dip

Elevate your appetizer game with this Low Fat Zippy Kidney Bean Dip, a healthy yet flavorful option that’s perfect for snacking or entertaining. Packed with protein-rich kidney beans, creamy fat-free Greek yogurt, and zesty lemon juice, this guilt-free dip is bursting with bold Mediterranean-inspired flavors. A kick of cayenne pepper and smoky paprika adds a spicy twist, while a touch of fresh cilantro brings vibrant freshness to every bite. Ready in just 10 minutes with no cooking required, this easy homemade dip is the ultimate go-to for busy weeknights or last-minute gatherings. Serve it alongside crisp veggie sticks, pita chips, or whole-grain crackers for a satisfying, low-fat snack that’s as nutritious as it is delicious. Perfect for those who love healthy dips with a zesty flair!

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 6

Ingredients

• 15 ounces canned kidney beans
• 0.5 cups fat-free plain Greek yogurt
• 2 tablespoons fresh lemon juice
• 1 clove minced garlic
• 1 teaspoons ground cumin
• 0.5 teaspoons paprika
• 0.25 teaspoons cayenne pepper
• 1 teaspoons olive oil
• 2 tablespoons fresh cilantro
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper

Directions

Step 1

Drain and rinse the canned kidney beans under cold water to remove any excess sodium.

Step 2

In a food processor, combine the kidney beans, Greek yogurt, lemon juice, minced garlic, ground cumin, paprika, cayenne pepper, olive oil, salt, and black pepper.

Step 3

Blend the ingredients until smooth and creamy. If the texture is too thick, add 1–2 teaspoons of water at a time and blend until the desired consistency is achieved.

Step 4

Scrape down the sides of the food processor as needed to ensure all ingredients are evenly mixed.

Step 5

Taste the dip and adjust the seasoning by adding more salt, pepper, or lemon juice, if desired.

Step 6

Finely chop the fresh cilantro and fold it into the dip with a spatula until evenly distributed.

Step 7

Transfer the dip to a serving bowl and garnish with a sprinkle of paprika or a few cilantro leaves for presentation.

Step 8

Serve immediately with fresh vegetable sticks, crackers, or pita chips, or refrigerate for up to 3 days in an airtight container.

Nutrition Facts

Serving size	(605.4g)

Amount per serving	% Daily Value*
Calories	708.4

Total Fat 17.0g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 3.5mg	0%
Sodium 2311.8mg	0%
Total Carbohydrate 95.5g	0%
Dietary Fiber 28.4g	0%
Total Sugars 6.5g
Protein 45.1g	0%

Vitamin D 0IU	0%
Calcium 322.7mg	0%
Iron 14.9mg	0%
Potassium 2051.8mg	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: 21.4%

Protein: 25.2%

Carbs: 53.4%