Health

Red Bean-and-Olive Oil Dip

bean-avocado-dip Photo: Charles Masters

Ingredients

  • 1 (15.5-ounce) can kidney beans
  • 1/2 cup low-fat Greek-style yogurt
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon cumin
  • 1 tablespoon sliced scallions (green part only)
  • 1/2 cup diced avocado
  • Additional extra-virgin olive oil
  • Baked whole-grain tortilla chips

Preparation


Rinse and drain kidney beans and place in the bowl of a food processor. Add yogurt, 1 tablespoon olive oil, salt, pepper, and cumin; process until smooth. Transfer to a serving dish or bowl, and top with sliced scallions. Top with avocado, and drizzle with additional olive oil, if desired. Serve with baked whole-grain tortilla chips.



    Here's a satisfying and slimming snack that can be a dip or a spread: Beans and avocado are loaded with filling fiber—and the oleic acid in olive oil may trigger tummy hormones that increase the feeling of fullness between meals.
  • Yield:

Nutritional Information

Calories per serving: 116
Saturated fat per serving: 1g
Monounsaturated fat per serving: 3g
Polyunsaturated fat per serving: 1g
Fat per serving: 5g
Cholesterol per serving: 1mg
Protein per serving: 6g
Carbohydrate per serving: 14g
Sugars per serving: 1g
Fiber per serving: 6g
Iron per serving: 1mg
Sodium per serving: 222mg
Calcium per serving: 31mg