Creamy Bean Dip

Creamy Bean Dip Photo: Levi Brown


  • 1 tablespoon olive oil
  • 1 tablespoon mustard seeds
  • 1 tablespoon cumin seeds
  • 1 small serrano chili, minced
  • 1 (15.5-oz) can cannellini beans, rinsed
  • 2 teaspoons red-wine vinegar
  • 1/2 cup fat-free plain yogurt
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon fresh pepper


1. Warm olive oil in small skillet over medium heat. Add seeds and chili. Cook, stirring, until seeds pop and are fragrant (2 minutes). Transfer half of mix to a food processor. Set aside the rest.

2. Add remaining ingredients to the food processor; process until smooth. Transfer to a serving dish and top with reserved seed mixture.

  • Prep Time:
  • Cook Time:
  • Yield: Makes 1 1/4 cups (serving size: 1/4 cup)

Nutritional Information

Calories per serving: 135
Fat per serving: 3.5g
Saturated fat per serving: 0.5g
Monounsaturated fat per serving: 2.4g
Polyunsaturated fat per serving: 0.5g
Protein per serving: 8g
Carbohydrate per serving: 19g
Fiber per serving: 4g
Cholesterol per serving: 0.0mg
Iron per serving: 3mg
Sodium per serving: 269mg
Calcium per serving: 120mg

Good to Know

The fat-free yogurt in this dip is loaded with calcium, which is great because if you’re low on this mineral, your body is more inclined to store calories as fat.