Low Fat Bean Dip



Published by Harmony Books

This image courtesy of Joseph DeLeo

Bean dips needn’t be laden with fat calories. This one’s not.

4 to 6 servings



Total Timeunder 15 minutes

OccasionCasual Dinner Party, Family Get-together, game day

Recipe Courseappetizer, snack

Dietary Considerationegg-free, gluten-free, kosher, lactose-free, peanut free, soy free, tree nut free, vegan, vegetarian


Type of Dishdip/spread


  • 2 cups cooked pinto beans, drained
  • ½ small onion, finely chopped (about ¼ cup)
  • 2 tablespoons bean cooking liquid or water
  • 1 to 2 jalapeno peppers to taste, seeded and minced (see note)
  • 2 teaspoons chili powder
  • ½ teaspoon salt
  • ½ teaspoon ground cumin
  • Shredded Monterey Jack regular, light or jalapeno cheese (optional)
  • Tortilla chips


  1. In a small saucepan, mash the beans with the onion, liquid, jalapeno peppers, chili powder, salt, and cumin, then warm over low heat. Place into a ramekin or other bowl.

  2. Serve at room temperature or slightly warmed. If desired, top with cheese and broil for 2 minutes, until the cheese melts, before serving with tortilla chips.

  3. note: Be sure to wash your hands after handling jalapeno peppers.’ The pepper’s volatile oils could burn your skin or eyes.


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