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Nutrition Facts
Serving Size 1 (42g) Recipe makes 12 servings
Calories 46
Calories from Fat 6		(13%)
Amount Per Serving		%DV
	Total Fat 0.7g	1%
	Saturated Fat 0.4g	1%
	Monounsaturated Fat 0.2g
	Polyunsaturated Fat 0.1g
	Trans Fat 0.0g
Cholesterol 1mg		0%
Sodium 45mg		1%
Potassium 131mg		3%
Total Carbohydrate 6.4g		2%
	Dietary Fiber 1.7g	6%
	Sugars 1.2g
Protein 3.9g		7%
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Low-Fat Zippy Kidney Bean Dip

Recipe #4530 | 15 min | 15 min prep | add private note

⁽²⁾ RATE IT NOW Print Recipe

By: Dancer^
Nov 15, 1999

Diabetic (high fiber) SUGGESTED DIPPERS: Celery, Jicama, Cabbage, Pita points.

SERVES 12 , 2 3/4 cups (change servings and units)

Ingredients

1 1/2 cups red kidney beans, Cooked
1/2 cup low-fat sharp cheddar cheese, Chopped
3/4 cup plain low-fat yogurt
1/4 teaspoon garlic powder
2 teaspoons jalapeno peppers, seeded and chopped
1/4 teaspoon chili powder
1/2 teaspoon onion powder
1/2 teaspoon hot sauce

Directions

1
In a blender or food processor, puree the beans to a coarse paste or mash very well by hand.
2
Put into a bowl and add all of the other ingredients, blending well.
3
Serve at room temperature.

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Featured Reviews for This Recipe

From: BettyBoop330

On Jan 29, 2005

As recommended by the previous reviewer, I upped the spices a little. Instead of mixing by hand, I added the spices stirred into the yogurt to the bean pulp in the food processor, and pulsed it just enough to mix well without ruining the chunky texture. I served it as a spread on a warmed tortilla with a guacamole layer on top. It was delicious - I think the guacamole balanced the sourness of the yogurt very well. It was a snap to make and a healthy choice as well.

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From: RéeLani

On Sep 11, 2003

I like this idea, and I love kidney beans, but I think this needs some more zip. I did increase the garlic powder to a half tsp, but I didn't make any other changes since I wanted to see how it would be as is. I'm going to try a few other kidney bean dip recipes before I work on revamping this one.

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