Easy Bean Dip Cookbook: 50 Delicious Bean Dip Recipes [2 ed.] 1687143447, 9781687143440

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Easy Bean Dip Cookbook 50 Delicious Bean Dip Recipes

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Table of Contents Spring Garden Party Dip 7 Southern California Style Dip 10 Central European Dip 11 Refried Avocado Bean Dip 12 Black Bean Colby Bean Dip 13 Roasted Red Cannellini Bean Dip 16 4-Ingredient Bean Dip with Cheese 17 Milan Style Bean Dip 18 Rosemary Oven Cooked Bean Dip with Garlic 19 The Simplest Bean Dip 22 Balsamic Cider Bean Dip 23 Texas Ranch Bean Dip 24 Picante Bean Dip 25 Summer Rice and bean Dip 26 Saint Anne’s Festival Bean Dip 27 Northern Light Bean Dip 28 Backroad Bean Dip 29 Bush Bean Dip 32

Mexican Hot Bean Dip 33 Arabian Dream Bean Dip 34 Buttermilk Wasabi Bean Dip 35 2 Ingredient Chili Dip 36 Futbol Party Dip 37 Eastern Portuguese Style Dip 38 Layered Guadalajara Dip 39 Aztec Salsa 42 I ♥ Bean Dip 43 We Are All Bean Dip 44 Roasted Bean Dip 45 Lime and Olive Bean Dip 46 Ironbound Bean Dip 47 Mexican City Bean Dip 48 Sun Dried Bean dip 49 3 Bean Dip 52 Mesa Style Taco Dip 53 Easy Tex Mex Bean Dip 54 American Picante Bean Dip 55 Central American Mayo Bean Dip 56

Peppy Summer Bean Dip 57 Ground Beef Layered Bean Dip 58 Maria’s Secret Bean Dip 59 Northern African Bean dip 62 Vegetarian Dream Dip 63 Monterey Maple Bean Dip 64 Downtown Bean Dip 65 All Season Chipotle Bean Dip 68 Enchanted Forest Bean Dip 69 Dads Favorite Bean Dip 70

Spring

Garden Party Dip

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 10 Calories 323 kcal Fat 22.3 g Carbohydrates 18.1g Protein 13.1 g Cholesterol 67 mg Sodium 799 mg

Ingredients 1 (8 oz.) package cream cheese 1 (8 oz.) carton sour cream 1 (30 oz.) can refried beans 1 (1.25 oz.) package dry taco seasoning mix

1 jalapeno pepper, diced, or more to taste 2 C. shredded Mexican cheese blend

Directions 1. 2. 3. 4. 5. 6. 7.

Before you start, heat the oven to around 175 degrees Celsius (350 degrees F) Take a bowl and put: cream cheese, sour cream, refried beans, and taco seasoning. Add in Jalapeno pepper and fold gently. Pour the mixture in a 9 by 13 casserole dish. Cook for around 35 minutes Sprinkle the grated cheese on top Put back in the oven wait for the cheese to melt. This should take around 6 minutes

Spring Garden Party Dip

7

SOUTHERN CALIFORNIA

Style Dip

Prep Time: 15 mins Total Time: 8 hrs 15 mins Servings per Recipe: 32 Calories 69 kcal Fat 5.1 g Carbohydrates 5g Protein 0.7 g Cholesterol 2 mg Sodium 190 mg

Ingredients 2 (11 oz.) cans white corn, drained 2 (15 oz.) cans black beans, rinsed and drained 1/2 C. Italian-style salad dressing 1 C. Ranch-style salad dressing 1 small onion, chopped

1 tsp hot pepper sauce 2 tsps chopped fresh cilantro 1 tsp chili powder 1/2 tsp ground black pepper

Directions 1. Take a bowl pour inside: white corn, black beans, Italian-style salad dressing, ranch-style salad dressing, onion, hot pepper sauce, cilantro, chili powder and ground black pepper. 2. Place in the refrigerator and let it stay for 9 hours. 3. Serve chilled.

10

Southern California Style Dip

Central European

Prep Time: 10 mins

Dip

Total Time: 11 mins Servings per Recipe: 4 Calories 177 kcal Fat 11.3 g Carbohydrates 13.8g Protein 7.1 g Cholesterol 12 mg Sodium 359 mg

Ingredients 1 avocado - peeled, pitted, and mashed 1/2 (15 oz.) can black beans, drained and rinsed 1 tbsp lime juice 1 clove garlic, minced, or more to taste

1/3 C. shredded Cheddar cheese sea salt to taste (optional)

Directions 1. 2. 3. 4. 5.

Take a microwave friendly dish Put avocado, black beans, lime juice, and garlic inside Add grated cheddar cheese Heat in the micro wave until all the cheese mellows Add salt (optional)

Central European Dip

11

REFRIED

Avocado Bean Dip

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 95 kcal Fat 7.1 g Carbohydrates 6.8g Protein 2.1 g Cholesterol 4 mg Sodium 153 mg

Ingredients 1/2 large avocado - peeled, pitted, and quartered 3 tbsps salsa 3 tbsps mayonnaise 2 tsps lime juice 1/2 tsp chili powder

1/2 tsp ground cumin 1/2 tsp garlic powder 1/2 (16 oz.) can refried beans

Directions 1. 2. 3. 4. 5.

12

In a dish, pound the avocado until all lumps are eliminated Mix in salsa, mayonnaise, lime juice, chili powder, cumin, and garlic powder Add the refried beans and mix thoroughly Put in the refrigerator for about 25 mins Serve chilled

Refried Avocado Bean Dip

Black Bean

Colby Bean Dip

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 8 Calories 211 kcal Fat 13.8 g Carbohydrates 12.7g Protein 10.1 g Cholesterol 37 mg Sodium 785 mg

Ingredients 1 (15 oz.) can refried beans 1 (15 oz.) can black beans, rinsed and drained 3/4 C. sour cream 1 C. salsa

1 (4 oz.) can diced jalapeno peppers 1 1/2 C. shredded Colby cheese 1/4 C. sliced black olives (optional)

Directions 1. 2. 3. 4. 5. 6.

Switch on the oven and allow it to heat up to 380 degrees F (195 degrees C) Mix refried beans and black beans and pour inside a casserole bowl On top of the beans add sour cream, salsa, jalapenos, and cheese Put a layer of black olive slice on top (optional) Place a lid on the casserole cook in the oven for 20 minutes. Remove the lid and let it cook for another 10 minutes

Black Bean Colby Bean Dip

13

ROASTED

Red Cannellini Bean Dip

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 24 Calories 40 kcal Fat 2.3 g Carbohydrates 3.9g Protein 1g Cholesterol 0 mg Sodium 118 mg

Ingredients 1 (16 oz.) can cannellini beans, drained and rinsed 1 (7 oz.) jar roasted red bell peppers, drained and rinsed 1 small avocado, peeled and pitted 1/4 C. chopped fresh basil 1 1/2 tbsps minced garlic 1 tsp lemon juice

1 tsp balsamic vinegar 1/2 tsp smoked paprika 1/2 tsp salt 1/2 tsp ground black pepper 1/4 tsp curry powder 2 tbsps extra-virgin olive oil

Directions 1. Take a food mixer and add in cannellini beans, roasted red bell peppers, avocado, basil, garlic, lemon juice, balsamic vinegar, paprika, salt, pepper, and curry powder 2. Mix all ingredients together and process until it becomes consistent 3. While still mixing, pour in olive oil and process until all lumps are eliminated

16

Roasted Red Cannellini Bean Dip

4-Ingredient

Bean Dip with Cheese

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 24 Calories 76 kcal Fat 6.5 g Carbohydrates 2.5g Protein 2.6 g Cholesterol 20 mg Sodium 156 mg

Ingredients 1 (15 oz.) can chili with beans 1 (8 oz.) package cream cheese, softened 1/2 (8 oz.) package cream cheese with chives

1/2 C. shredded Cheddar cheese

Directions 1. Heat a cooking pan over low heat 2. Combine chili with beans, cream cheese, cream cheese with chives and Cheddar cheese in the cooking pan and stir 3. Keep cook until all the cheese mellows and all ingredients mixed well. 4. This should take around 15 minutes

4-Ingredient Bean Dip with Cheese

17

MILAN STYLE

Bean Dip

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 10 Calories 133 kcal Fat 7.6 g Carbohydrates 13.7g Protein 3.5 g Cholesterol 0 mg Sodium 176 mg

Ingredients 2 (15 oz.) cans cannellini beans, rinsed and drained 1/3 C. chopped fresh cilantro 3 cloves garlic, crushed or to taste

1/3 C. olive oil 1 1/2 lemons, juiced salt and pepper to taste

Directions 1. Take a food mixer and add in cannellini beans, cilantro, garlic, olive oil and lemon juice 2. Mix until all lumps have been eliminated or as per your preference 3. Add in salt and pepper and serve

18

Milan Style Bean Dip

Rosemary

Oven Cooked Bean Dip with Garlic

Prep Time: 45 mins Total Time: 1 hr 30 mins Servings per Recipe: 16 Calories 91 kcal Fat 3.6 g Carbohydrates 11.9g Protein 3.2 g Cholesterol < 1 mg Sodium 128 mg

Ingredients 4 medium heads garlic 4 tbsps olive oil 1 tsp dried rosemary salt and pepper to taste 1 large sweet onion, peeled and chopped

1 (15 oz.) can navy beans, rinsed and drained 2 tsps ground cumin 1/3 C. nonfat sour cream

Directions 1. 2. 3. 4. 5. 6. 7.

Before you do anything set the oven to 195 degrees C (380 degrees F) Peel the garlic without separating the cloves Put the garlic cloves in a foil and add 2 tbsps olive oil, rosemary, salt and pepper and fold Allow to cook in the oven for 43 minutes till the garlic peels Take a cooking pan and heat slightly Add: sweet onion with remaining 2 tbsps of olive oil and stir till they are well cooked Peel the garlic and blend together with: sweet onion, navy beans, cumin and nonfat sour cream 8. Season with salt and pepper and keep blending until smooth 9. Keep refrigerated

Rosemary Oven Cooked Bean Dip with Garlic

19

THE SIMPLEST

Bean Dip

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 28 Calories 36 kcal Fat 1.5 g Carbohydrates 3.6g Protein 1.9 g Cholesterol 6 mg Sodium 166 mg

Ingredients 1 (16 oz.) can refried beans 1 (1.25 oz.) package taco seasoning mix 1 tomato, chopped

1 C. shredded Cheddar cheese

Directions 1. 2. 3. 4. 5. 6.

22

Take a cooking pan and place on the heat Combine: refried beans, taco seasoning mix and tomato Let everything cook on low heat for like 23 minutes and continue mixing Transfer to a different casserole Garnish with Cheddar cheese Serve before it cools 

The Simplest Bean Dip

Balsamic

Cider Bean Dip

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 6 Calories 72 kcal Fat 0.2 g Carbohydrates 13.5g Protein 4.5 g Cholesterol 0 mg Sodium 518 mg

Ingredients 1 (15.5 oz.) can black beans, rinsed and drained 2 1/2 tsps balsamic vinegar 1 1/2 tbsps ketchup 1/2 tsp apple cider vinegar

1/2 tsp salt 1/4 tsp onion powder 1/4 tsp chili powder

Directions 1. Add together: black beans, balsamic vinegar, ketchup, apple cider vinegar, salt, onion powder, and chili powder 2. Put the mixture in a food mixer and process until smooth 3. Serve at standard temperature 

Balsamic Cider Bean Dip

23

TEXAS RANCH

Bean Dip

Prep Time: 2 mins Total Time: 12 mins Servings per Recipe: 8 Calories 237 kcal Fat 16.1 g Carbohydrates 12g Protein 11 g Cholesterol 47 mg Sodium 603 mg

Ingredients 1 (16 oz.) can refried beans 2 C. shredded Cheddar cheese 1 (1 oz.) package ranch dressing mix

1 C. sour cream

Directions 1. Take a cooking pan 2. Add: beans, cheese, ranch dressing mix, and sour cream 3. Cook until everything is well mixed

24

Texas Ranch Bean Dip

Picante

Bean Dip

Prep Time: 40 mins Total Time: 50 mins Servings per Recipe: 8 Calories 56 kcal Fat 4g Carbohydrates 4.7g Protein 0.8 g Cholesterol 7 mg Sodium 1237 mg

Ingredients 1 (15 oz.) can black beans 1/2 C. fat-free creamy salad dressing (i.e.: Fat Free Miracle Whip TM) 1/2 C. reduced fat sour cream 1 (4 oz.) can chopped green chili peppers 2 tbsps chopped fresh cilantro 1 tsp chili powder

1/2 tsp garlic powder 1 dash hot pepper sauce, or to taste 1 tbsp olive oil 1 tbsp salt 1/4 C. picante sauce

Directions 1. Before doing anything, set the oven to 355 degree F (180 degrees C) 2. Put the beans in a dish and lb salad dressing, sour cream, green chilies, cilantro, chili powder, garlic powder and hot pepper sauce 3. Pulse in a blender 4. Chill for about 33 minutes 5. Add your: tortilla chips sprinkle the tortillas with olive oil and season with salt 6. Cook in the oven until they are crunchy

Picante Bean Dip

25

SUMMER RICE

and bean Dip

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 60 Calories 55 kcal Fat 3.9 g Carbohydrates 3.2g Protein 2.1 g Cholesterol 12 mg Sodium 151 mg

Ingredients 3 C. water 1 (8 oz.) package ZATARAINS(R) Red Beans and Rice 1 C. salsa 2 tbsps chopped jalapeno peppers

2 (8 oz.) packages cream cheese, softened 2 C. shredded Cheddar cheese

Directions 1. 2. 3. 4. 5.

26

Cook the rice according to the given instructions. Put in 3 parts water and not 3 1/4 Put aside some of the cheese to be used when serving (optional) Mix all ingredients with rice and process in a blender until the mixture is consistent Store in a food warmer

Summer Rice and bean Dip

Saint Anne’s

Festival Bean Dip

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 16 Calories 50 kcal Fat 1.7 g Carbohydrates 5.9g Protein 2.7 g Cholesterol 3 mg Sodium 149 mg

Ingredients 1 (15 oz.) can black beans, rinsed and drained 1 tsp vegetable oil 1/2 C. chopped onion 2 cloves garlic, minced 1/2 C. fresh corn kernels 3/4 C. chopped tomatoes

1/2 C. mild picante sauce 1 tsp ground cumin 1 tsp chili powder 1/2 C. shredded Monterey Jack cheese 1/4 C. chopped fresh cilantro 1 tbsp fresh lime juice

Directions 1. Pound the beans in a dish but let it remain a bit lumpy 2. Heat oil in a skillet and cook the onion and garlic in low heat for about 5 minutes 3. Add in: beans, corn, tomato, picante sauce, cumin, and chili powder and allow to simmer for another 6 minutes 4. It should be thick 5. Switch of the heat 6. Add: cheese, cilantro and lime juice 7. Mix until the cheese mellows

Saint Anne’s Festival Bean Dip

27

NORTHERN LIGHT

Bean Dip

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 8 Calories 56 kcal Fat 2.9 g Carbohydrates 5.7g Protein 2.5 g Cholesterol 0 mg Sodium 41 mg

Ingredients 2 tbsps pine nuts 2 tsps chopped fresh basil 1 tsp chopped fresh oregano 1 C. cooked Great Northern beans 2 cloves garlic, cut in half 1 tsp lime juice

1 roma (plum) tomato, roughly chopped sea salt to taste black pepper to taste 1 tbsp olive oil

Directions 1. 2. 3. 4. 5. 6. 7. 8.

28

In a food mixer: pine nuts, basil, and oregano Process the nuts till the chunks become finer Add: Beans and Garlic Blend until it becomes consistent Add: lime juice, tomato, salt and pepper till everything is well mixed Before switching off the mixture, sprinkle the olive oil In case you want a lighter mixture add a little water Keep in the refrigerator for at least 120 minutes

Northern Light Bean Dip

Backroad

Bean Dip

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 8 Calories 121 kcal Fat 8.9 g Carbohydrates 7.3g Protein 3.7 g Cholesterol 21 mg Sodium 240 mg

Ingredients 1 (15 oz.) can black beans, rinsed and drained 1 small onion, finely chopped 1 clove garlic, finely chopped 2 tbsps vegetable oil 2 tbsps lime juice 1/4 tsp salt

1/4 tsp red pepper flakes 1/4 tsp ground cumin 1/8 tsp ground black pepper 1 (8 oz.) package cream cheese, softened

Directions 1. Mix: beans, onion, garlic, oil, lime juice, salt, red pepper flakes, cumin, and black pepper in a dish 2. Cover with cling film and place in the refrigerator for about 120 minutes 3. Take a serving dish and place a layer of cheese 4. Pour the rest of the mixture on top

Backroad Bean Dip

29

BUSH

Bean Dip

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 8 Calories 113 kcal Fat 7.4 g Carbohydrates 9.7g Protein 2.2 g Cholesterol 0 mg Sodium 146 mg

Ingredients 1 (15 oz.) can cannellini beans, drained and rinsed 8 sun-dried tomatoes packed in oil, drained 1/4 C. olive oil 2 tbsps red wine vinegar 1 tbsp lime juice

1 tbsp chopped fresh rosemary 2 cloves garlic, chopped 1 tsp chili-garlic sauce (such as sriracha) 1 tsp honey 1 tsp water, or as needed (optional)

Directions 1. In a blender: cannellini beans, sun-dried tomatoes, olive oil, red wine vinegar, lime juice, rosemary, garlic, chili-garlic sauce, and honey 2. Process until all chunks are eliminated 3. While still processing, keep adding water to get a lighter mixture

32

Bush Bean Dip

Mexican

Hot Bean Dip

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 12 Calories 165 kcal Fat 10.3 g Carbohydrates 10.1g Protein 8.6 g Cholesterol 25 mg Sodium 1093 mg

Ingredients 1 tbsp olive oil 1 clove garlic, minced 1 onion, chopped 1 (11 oz.) can chopped jalapeno peppers 1 (15 oz.) can black beans with green chilies, drained

1 (10 oz.) can diced tomatoes with green chilies, drained 1 (15 oz.) jar nacho cheese dip

Directions 1. 2. 3. 4. 5. 6. 7.

Take a cooking pan and add olive Allow to heat slowly Put in onions and garlic Sauté till the onions soften Add in: jalapenos, black beans, diced tomatoes with green chilies and cheese dip Keep cooking until everything is well combined Serve before it gets cold 

Mexican Hot Bean Dip

33

ARABIAN DREAM

Bean Dip

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 290 kcal Fat 9.3 g Carbohydrates 43.4g Protein 10.7 g Cholesterol 0 mg Sodium 592 mg

Ingredients 2 tsps olive oil 1 onion, chopped 1 (15 oz.) can fava beans, rinsed and drained 1 (15 oz.) can garbanzo beans (chickpeas), rinsed and drained 1 C. water

1/2 (6 oz.) can tomato paste 1/2 C. lemon juice 1 tbsp olive oil 3 cloves garlic, minced 1 tbsp tahini 2 tsps ground cumin

Directions 1. 2. 3. 4. 5. 6. 7.

34

Put 2 tsps of olive oil in a sauce pan Sauté the onions until they soften Put in: fava beans, garbanzo beans, and water and allow to Add: tomato paste, lemon juice, 1 tbsp olive oil, the garlic, tahini, and cumin Cook for about 6 minutes then turn off the heat Put everything in a processor Cover the lid with a damp cloth and process to your preferred smoothness

Arabian Dream Bean Dip

Buttermilk

Wasabi Bean Dip

Prep Time: 35 mins Total Time: 50 mins Servings per Recipe: 4 Calories 618 kcal Fat 36.9 g Carbohydrates 58.1g Protein 13.2 g Cholesterol 60 mg Sodium 2381 mg

Ingredients 1/2 C. buttermilk ranch dressing 1/4 C. peeled, seeded, and finely chopped cucumber 1 tbsp milk 1 1/2 tsps prepared horseradish 1 tsp wasabi powder (optional) 1/8 tsp salt 1 pinch cayenne pepper 4 C. vegetable broth 1/2 lb fresh green beans, trimmed

1 egg, lightly beaten 1 C. milk 1 C. all-purpose flour 1 C. dry bread crumbs 3/4 tbsp salt 1/2 tsp ground black pepper 1/4 tsp garlic powder 1/2 tsp onion powder vegetable oil for frying

Directions 1. Mix: buttermilk ranch dressing, cucumber, milk, horseradish, wasabi, salt, and cayenne pepper. Process the mixture in a blender 2. Put the mixture in a dish and chill to make it dense. Transfer to a skillet and heat 3. Put in the beans and allow to Cook under low heat for about 9 minutes. The beans will turn greenish and become soft.. Pour the beans in a strainer and run through cold water. Allow it to chill. Take a dish and mix in the eggs and milk. Put flour in a different dish 4. Take yet another dish and mix in bread crumbs, salt, black pepper, garlic powder, and onion powder 5. Scoop a small amount of the beans and put in the flour, followed by the eggs-milk combination and finally in the breadcrumbs. Repeat this for the rest of the mixture putting aside on a tray 6. In a frying pan, heat enough oil for deep frying. When using a deep fryer, set at 355 degrees F (180 degrees C). Cook the beans in the oil until they turn brownish 7. Dry the oil using absorbent papers and allow to settle 8. Serve as an accompaniment to horseradish-wasabi dip Buttermilk Wasabi Bean Dip

35

2 INGREDIENT

Chili Dip

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 6 Calories 375 kcal Fat 29.9 g Carbohydrates 12.6g Protein 15.7 g Cholesterol 103 mg Sodium 796 mg

Ingredients 2 (15 oz.) cans chili without beans 2 (8 oz.) packages cream cheese, softened

Directions 1. 2. 3. 4.

36

First, switch on the slow cooker and set high heat Put in chili and cream cheese and mix for about 12 minutes The cheese should mellow before you turn to low heat Serve

2 Ingredient Chili Dip

Futbol Party Dip

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 48 Calories 113 kcal Fat 8.7 g Carbohydrates 2.2g Protein 6.4 g Cholesterol 27 mg Sodium 355 mg

Ingredients 1 lb ground beef 2 lbs processed American cheese, cubed 1/2 C. milk 1 (8 oz.) jar salsa

1 (2 oz.) can chopped black olives, drained 1 (16 oz.) can refried beans

Directions 1. 2. 3. 4. 5. 6. 7.

Take a deep saucepan and put in the ground beef Simmer until it turns brownish Pour the remaining liquid and let it wait In another skillet, mix the American cheese and milk and allow to cook slowly The cheese is supposed to mellow Add in: ground beef, salsa, black olives and refried beans, one after the other Serve warm

Futbol Party Dip

37

EASTERN PORTUGUESE

Style Dip

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 20 Calories 172 kcal Fat 9.7 g Carbohydrates 14.2g Protein 7.4 g Cholesterol 22 mg Sodium 618 mg

Ingredients 3 (16 oz.) cans vegetarian refried beans 1 (16 oz.) container sour cream 1 (1.25 oz.) package taco seasoning mix 1/2 C. salsa 1/2 head iceberg lettuce - rinsed, dried, and chopped 2 tomatoes, chopped

1 onion, chopped 3/4 C. chopped black olives 8 oz. shredded Cheddar cheese

Directions 1. 2. 3. 4. 5. 6.

38

In a transparent casserole, pour in the beans In another dish, mix sour cream and Taco seasoning Pour in the casserole with beans Add the salsa on top On top of everything spread the lettuce, tomatoes, onions and olives Garnish with cheese

Eastern Portuguese Style Dip

Layered

Guadalajara Dip

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 40 Calories 63 kcal Fat 2.9 g Carbohydrates 7.9g Protein 2.6 g Cholesterol 4 mg Sodium 239 mg

Ingredients 1 (8 oz.) container fat-free sour cream 2 cloves garlic, minced 1 fresh jalapeno pepper, finely diced 1 tbsp chopped fresh cilantro (optional) 1 (1 oz.) packet taco seasoning 5 dashes hot pepper sauce 1 lemon, juiced 2 avocados - peeled, pitted, and mashed 3 C. shredded lettuce

1 (15 oz.) can black beans, rinsed and drained 2 (11 oz.) cans Mexican-style corn, drained 1 C. chunky salsa 1 C. shredded Mexican cheese blend 1 (2.25 oz.) can sliced black olives, drained 1/4 C. sliced green onions 1 Roma (plum) tomato, chopped

Directions 1. Divide the lemon juice into two and in a dish mix the first half with sour cream, garlic, jalapeno pepper, cilantro, taco seasoning and hot pepper sauce. 2. Take another dish and pound the avocado with the remaining lemon juice 3. In a plate, lay the shredded lettuce 4. This should be followed by the black beans then Mexican-style corn 5. The next layer is the sour cream combination 6. The avocado and lemon will come in next 7. Then arrange the salsa on top 8. Finally, add: Mexican cheese blend, olives, green onions, and tomato

Layered Guadalajara Dip

39

AZTEC

Salsa

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 20 Calories 173 kcal Fat 9.9 g Carbohydrates 19.8g Protein 4.2 g Cholesterol 0 mg Sodium 642 mg

Ingredients 1 (15.25 oz.) can yellow corn, drained 1 (15.25 oz.) can white corn, drained 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can black-eyed peas, rinsed and drained 3 tomatoes, diced

2 avocados - peeled, pitted, and cut into small cubes 1 bunch cilantro, chopped 7 green onions, chopped 1 (16 oz.) bottle zesty Italian-style salad dressing

Directions 1. In a dish: yellow corn, white corn, black beans, black-eyed peas, tomatoes, avocados, cilantro, and green onion 2. Add salad dressing to this combination and mix well 3. Cover the dish with cling film and chill in the refrigerator

42

Aztec Salsa

I♥

Bean Dip

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 64 Calories 42 kcal Fat 2.9 g Carbohydrates 2.8g Protein 1.5 g Cholesterol 5 mg Sodium 92 mg

Ingredients 2 avocados - peeled, pitted and diced 1 1/2 tbsps fresh lime juice 1/4 C. chopped fresh cilantro 1/4 C. salsa garlic salt to taste ground black pepper to taste 1 (8 oz.) container sour cream 1 (1 oz.) package taco seasoning mix

4 roma (plum) tomatoes, diced 1 bunch green onions, finely chopped 1 (16 oz.) can refried beans 2 C. shredded Mexican-style cheese blend 1 (2.25 oz.) can black olives - drained and finely chopped

Directions 1. 2. 3. 4. 5. 6.

Pound the avocados in a dish Add: lime juice, cilantro, salsa, garlic salt and pepper Mix sour cream and taco seasoning in another dish Take a casserole dish and put in the refried beans Create layers starting with the sour cream mixture then the guacamole Finally spread the tomatoes, green onions, Mexican-style cheese blend and black olives

I ♥ Bean Dip

43

WE ARE ALL

Bean Dip

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 10 Calories 195 kcal Fat 12.8 g Carbohydrates 13.4g Protein 7.3 g Cholesterol 28 mg Sodium 525 mg

Ingredients 1 (16 oz.) can refried beans 1 (1.25 oz.) package taco seasoning mix 1 large tomato, seeded and chopped 1 C. guacamole 1 C. sour cream, room temperature

1 C. shredded sharp Cheddar cheese 1/2 C. chopped green onions 1/4 C. chopped black olives

Directions 1. 2. 3. 4. 5. 6.

44

Place the refried beans in a glass bowl Pour the taco seasoning mix on top Arrange the tomatoes on top of the beans The next layer is of sour cream followed by the guacamole Put cheddar cheese on top, then green onion and finally arrange black olives Store in the refrigerator while covered

We Are All Bean Dip

Roasted

Bean Dip

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 25 Calories 106 kcal Fat 7.5 g Carbohydrates 5.8g Protein 4.2 g Cholesterol 20 mg Sodium 336 mg

Ingredients 1 (16 oz.) can refried beans 1 (1 oz.) package taco seasoning 1 (16 oz.) container sour cream 1 (16 oz.) jar salsa (such as Newman’s Own(R) medium or hot)

2 C. shredded Mexican-style cheese blend, or more to taste

Directions 1. 2. 3. 4. 5. 6. 7.

First and foremost, set the oven to about 355 degrees F (176 degrees C) In a dish, combine refried beans and taco seasoning Pour this into a casserole bowl Pour the sour cream on top of the refried beans Pour salsa on top of the sour cream Add cheese as the last layer Cook in the oven for about 8 minutes when the cheese should have mellowed but not boiling.

Roasted Bean Dip

45

LIME

and Olive Bean Dip

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 32 Calories 35 kcal Fat 2.8 g Carbohydrates 1.6g Protein 1.1 g Cholesterol 5 mg Sodium 79 mg

Ingredients 3 C. shredded lettuce 1 (15 oz.) can black beans, rinsed and drained 2 chopped fresh red chili peppers 1/4 C. sliced green onions 1 (8 oz.) container sour cream 2 fresh jalapeno peppers, finely diced

1 tsp grated lime zest 1 C. chunky salsa 1/2 avocado - peeled, pitted and diced 2/3 C. shredded Monterey Jack cheese 1/3 C. chopped black olives, drained 1 tbsp chopped fresh cilantro

Directions 1. Lay down lettuce on a wide plate 2. In a dish: black beans, red chili peppers and green onions 3. Pour on the plate with lettuce 4. Add in sour cream 5. Add jalapeno peppers and lime zest in small quantities 6. Drain the salsa and out in a dish 7. Add avocado 8. Pour the combination on the sour cream 9. Add some Monterey Jack cheese 10. Garnish with black olives and cilantro 11. Allow to chill before serving

46

Lime and Olive Bean Dip

Ironbound

Bean Dip

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 6 Calories 170.9 Fat 9.5g Cholesterol 30.7mg Sodium 324.6mg Carbohydrates 14.2g Protein 7.9g

Ingredients 1 (16 oz.) cans refried beans 2 oz. cream cheese 2 oz. sour cream 1/2 C. grated cheddar cheese or 1/2 C. Monterey jack cheese or 1/2 C. queso ranchero 5 green onions, chopped

1 tbsp sweet onion, minced 1 small tomatoes, seeded and chopped 1 -2 tbsp enchilada sauce

Directions 1. Put everything in a microwaveable dish and cook in the microwave until all ingredients are well combined 2. If it is to be used as a dip, store in a hot pot 3. For best results, prepare earlier, store in the refrigerator and warm when it is time to eat 4. Measurements are also not very strict for purposes of increasing the quantity

Ironbound Bean Dip

47

MEXICAN CITY

Bean Dip

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 5 Calories 134.5 Fat 6.0g Cholesterol 0.0mg Sodium 165.6mg Carbohydrates 12.2g Protein 11.1g

Ingredients Mexican City Dip: 5 tsps chili powder 4 tsps ground cumin 1 tsp cumin seed (optional) 1/4 tsp garlic powder 1/8 tsp black pepper 1/8 tsp cayenne pepper (optional) BEAN DIP 1 1/2 C. edamame, measured after cooked and shelled or 15 oz. canned

pinto beans, rinsed and drained 1/3 C. bottled salsa 1 green onion, cut into 1-inch pieces 2 tbsps fresh cilantro leaves 1/4 tsp Mexican seasoning CHIPS FOR DIPPING multi-grain tortilla chips, for dipping

Directions 1. To make the Mexican City Dip: 2. Mix: Chili powder, ground cumin, cumin seed (optional), garlic powder. black pepper and cayenne paper (optional) 3. To make the bean dip 4. In a mixer add: edamame, salsa, green onion, cilantro and 1/4 tsp Mexican City Dip. 5. Blend until it forms a smooth consistency 6. Can be served with Chips 7. Keep refrigerated for 23 hours

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Mexican City Bean Dip

Sun Dried

Bean Dip

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 4 Calories 152.5 Fat 7.3g Cholesterol 0.0mg Sodium 315.7mg Carbohydrates 16.1g Protein 5.5g

Ingredients 1 (15 oz.) cans cannellini white kidney beans, drained 2 tbsps olive oil 1 tbsp balsamic vinegar, plus extra for drizzling

oil, from jar sun-dried tomato assorted crudités pita bread, cut into wedges

Directions 1. 2. 3. 4. 5.

Blend: beans, olive oil, and 1 tbsp vinegar until the mixture becomes consistent Add salt and pepper Pour into a bowl Sprinkle tomato oil and little vinegar Can be taken with crudités and pita wedges

Sun Dried Bean dip

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3 BEAN

Dip

Prep Time: 20 mins Total Time: 22 mins Servings per Recipe: 8 Calories 186.1 Fat 1.0g Cholesterol 0.0mg Sodium 216.7mg Carbohydrates 34.2g Protein 11.5g

Ingredients 1 (15 oz.) cans black beans ( Drained and Rinsed) 1 (15 oz.) cans kidney beans ( Drained and Rinsed) 1 (15 oz.) cans pinto beans ( Drained and Rinsed) 2 oz. tomato paste 2 tbsps apple cider vinegar 2 garlic cloves 1/2 large yellow onion 1/2 C. diced red peppers (or both) or 1/2 C. green pepper ( or both)

1/4 C. fresh cilantro 1/2 tsp cayenne pepper, to taste 1/4 tsp chili powder 1/4 tsp cumin 1 tbsp fresh lime juice 2 diced fresh jalapenos hot sauce cheese, to garnish

Directions 1. 2. 3. 4. 5.

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Process all the items apart from Jalapenos Gently stir in the diced Jalapenos Add or maintain the hot sauce according to your preference Dress with cheese and cilantro Can be taken with chips

3 Bean Dip

Mesa Style Taco Dip

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 10 Calories 419.6 Fat 30.8g Cholesterol 42.5mg Sodium 836.1mg Carbohydrates 27.1g Protein 12.9g

Ingredients 1 (30 oz.) cans refried beans 3 ripe avocados 2 tbsps fresh lemon juice 1 tsp good quality garlic salt 3 -4 drops Tabasco sauce 1 1/4 C. sour cream 1/2 C. mayonnaise, plus 2 tbsps mayonnaise 1 (1 1/4 oz.) packages taco seasoning mix

10 -12 green onions, chopped 3 large tomatoes, chopped 2 -3 C. black olives, sliced 2 C. cheddar cheese, shredded corn chips or tortilla chips

Directions 1. 2. 3. 4. 5. 6. 7. 8.

In a casserole dish pour the refried beans Peel the avocado and pound Mix: fresh lemon juice, garlic salt and tabasco Add into the pounded avocado and mix thoroughly Pour in the casserole already holding beans Add together the sour cream, mayonnaise and taco seasoning mix Pour this too into the casserole Add on top: green onions, chopped tomatoes, olives and cheddar cheese

Mesa Style Taco Dip

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EASY TEX MEX

Bean Dip

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 331.6 Fat 331.6 Cholesterol 78.2mg Sodium 455.9mg Carbohydrates 11.8g Protein 13.4g

Ingredients 1 can refried beans 2 tbsps chili seasoning mix 1/4 C. chopped green onion 1 C. sour cream 8 oz. cream cheese

2 C. grated cheddar cheese, reserve some to sprinkle over top 6 drops Tabasco sauce

Directions 1. Put everything together in a casserole 2. Allow to cook slowly in the oven 3. Serve before it gets cold

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Easy Tex Mex Bean Dip

American

Picante Bean Dip

Prep Time: 10 mins Total Time: 16 mins Servings per Recipe: 1 Calories 313.2 Fat 16.2g Cholesterol 60.1mg Sodium 2320.3mg Carbohydrates 21.5g Protein 22.1g

Ingredients 4 oz. reduced-fat American cheese, cut into cubes 1/3 C. picante sauce 1 can fat-free refried beans 1/4 C. canned green chili, chopped &

drained 1/4-1/2 tsp garlic powder 1/4-1/2 tsp dried cilantro

Directions 1. 2. 3. 4.

Put everything in a microwaveable dish Allow it to cool for 4 minutes Keep mixing Cook for about 4 minutes until it is completly hot

American Picante Bean Dip

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CENTRAL AMERICAN

Mayo Bean Dip

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 8 Calories 284.7 Fat 22.8g Cholesterol 38.3mg Sodium 503.3mg Carbohydrates 14.0g Protein 7.5g

Ingredients 16 oz. refried bean dip 1 C. sour cream 1 C. mayonnaise 1 1/4 oz. taco seasoning 2 C. shredded cheese

2 medium tomatoes 2 bunches green onions tortilla chips

Directions 1. 2. 3. 4. 5.

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Put refried beans in a skillet Combine: 1 C. of sour cream, 1 C. of mayonnaise, and 1 package of taco seasoning Pour over the beans Add shredded cheese Cut tomatoes and green onions, combine them and pour on the cheese,

Central American Mayo Bean Dip

Peppy Summer

Prep Time: 10 mins

Bean Dip

Total Time: 10 mins Servings per Recipe: 6 Calories 133.0 Fat 5.2g Cholesterol 14.7mg Sodium 748.2mg Carbohydrates 16.9g Protein 5.4g

Ingredients 1 (1 oz.) onion soup mix 1/2 C. sour cream 16 oz. refried beans 1/2 C. salsa 1 garlic clove, minced

1/2 C. cheddar cheese, shredded (optional)

Directions 1. Combine all ingredients in a dish 2. Place the cover on the ball and chill before meals

Peppy Summer Bean Dip

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GROUND BEEF

Layered Bean Dip

Prep Time: 20 mins Total Time: 27 mins Servings per Recipe: 6 Calories 626.9 Fat 42.5g Cholesterol 127.4mg Sodium 1289.8mg Carbohydrates 25.7g Protein 38.2g

Ingredients 1 (19 oz.) cans refried beans 2 tsps chopped garlic 2 green onions, finely chopped 1/3 C. salsa 1 lb cooked ground beef chili powder 2 -3 tbsps salsa 2 C. shredded cheddar cheese 1 C. salsa 2 avocados, pitted and peeled

1/4 C. chopped cilantro 3 tbsps finely chopped red onions 2 tbsps lime juice 1/2 tsp salt 1 C. sour cream tortilla chips

Directions 1. In a dish: beans, garlic, gr onions and salsa 2. Grease the bottom of a baking tin 3. Chili powder and salsa to pre cooked lamp meat 4. Pour in the bowl containing beans 5. The next layer wll be of cheese followed by hot sauce 6. Cook evenly in the micro wave 7. lb avocadoes in a dish 8. Put in: cilantro, red onion, lime juice and salt 9. Spread avocado on the piping hot mixture 10. Add sour cream 11. Add on top the rest of the green onions

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Ground Beef Layered Bean Dip

Maria’s

Secret Bean Dip

Prep Time: 10 mins Total Time: 4 hrs 10 mins Servings per Recipe: 1 Calories 1639.3 Fat 106.3g Cholesterol 264.2mg Sodium 4368.5mg Carbohydrates 102.6g Protein 75.3g

Ingredients 1 can refried beans 1 C. sour cream 1 C. mayonnaise 1 package taco seasoning mix 2 C. grated cheese

2 tomatoes, chopped green onion, chopped, for garnish

Directions 1. In order to make this a low fat diet, you just replace the given ingredients with fat free ones. 2. Put together: sour cream, mayonnaise, and taco seasoning 3. Pour beans first in the dish 4. Add the sour cream mixture 5. Keep in the refrigerator for about 3.5 hours 6. Pour in some grated cheese 7. Garnish with tomatoes and green onions

Maria’s Secret Bean Dip

59

NORTHERN AFRICAN

Bean Dip

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 1 Calories 849.0 Fat 55.1g Cholesterol 0.0mg Sodium 2268.4mg Carbohydrates 66.6g Protein 27.9g

Ingredients 2 C. shelled beans, frozen baby beans, thawed 1 tbsp finely chopped preserved lemon rind 4 garlic cloves, finely chopped

2 tsps ras el hanout spice mix 1/2 C. olive oil 1 lemon, juice of 1/4 C. coriander, coarsely chopped

Directions 1. 2. 3. 4. 5.

Open up the bean pods and take out the beans Boil the beans for about 5 to 6 minutes or till they become soft Pour out the water and rinse in cold water then pour it once again Remove skin from the big beans Blend together with preserved lemon, garlic, ras el hanout, oil and lemon juice for like a minute 6. Add salt and pepper to enhance the taste 7. Cover and let it stay in the refrigerator for about 25 minutes 8. Garnish with chunks of coriander leaves when about to eat

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Northern African Bean dip

Vegetarian

Dream Dip

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 8 Calories 67.6 Fat 4.8g Cholesterol 14.8mg Sodium 285.6mg Carbohydrates 2.5g Protein 4.1g

Ingredients 2 (14 1/2 oz.) cans fat-free refried beans 1 C. salsa 1 C. cheddar cheese 1 -2 tsp cumin 1 -2 tsp chili powder

hot sauce (optional) tortilla chips, for serving sour cream, for serving

Directions 1. Put everything in a saucepan and simmer, mixing from time to time 2. Season according to your preference 3. Put in hot sauce (optional)

Vegetarian Dream Dip

63

MONTEREY

Maple Bean Dip

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 6 Calories 117.1 Fat 5.8g Cholesterol 16.7mg Sodium 375.4mg Carbohydrates 11.1g Protein 5.2g

Ingredients 1 (16 oz.) cans beans 10 oz. salsa verde 1 C. shredded Monterey jack cheese

1/4 C. maple syrup

Directions 1. 2. 3. 4.

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Put all the components in a casserole Cook in the oven for 22 minutes You can do the same in the microwave. This will take 5 minutes In this case you will have to mix several times 

Monterey Maple Bean Dip

Downtown

Bean Dip

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 1 Calories 285.6 Fat 13.8g Cholesterol 39.9mg Sodium 1399.0mg Carbohydrates 27.5g Protein 13.8g

Ingredients 1 (1 1/8 oz.) packages hidden valley ranch fiesta dip mix 1 (16 oz.) cans refried beans 1/2 pint light sour cream 1 (7 oz.) cans diced green chilies, drained

1/2 C. shredded cheddar cheese tortilla chips

Directions 1. Mix up everything apart from the cheese 2. Turn on the heat 3. Garnish with cheese

Downtown Bean Dip

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ALL SEASON

Chipotle Bean Dip

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 1 Calories 325.6 Fat 19.5g Cholesterol 57.6mg Sodium 1224.5mg Carbohydrates 24.3g Protein 15.3g

Ingredients 1 (16 oz.) cans refried beans 1 1/2 C. reduced-fat sour cream 1 C. salsa 4 green onions, chopped 1 (4 oz.) cans diced green chilies 3 oz. reduced-fat cream cheese 1 jalapeno pepper, seeded and chopped

2 tbsps chipotle chilis in adobo, chopped 1 1/2 tsps ground cumin 1/2 tsp chili powder 1 C. colby-monterey jack cheese, shredded tortilla chips or assorted fresh vegetable

Directions 1. 2. 3. 4. 5. 6.

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Put together the first 10 components Pour in a casserole coated with grease Allow to cook for 26 minutes at 330 degrees Pour cheese on top Allow to cook in the oven without a lid for about 7 minutes or so Serve before it gets cold

All Season Chipotle Bean Dip

Enchanted Forest Bean Dip

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 110.7 Fat 0.3g Cholesterol 0.0mg Sodium 104.2mg Carbohydrates 20.6g Protein 7.3g

Ingredients 2 large garlic cloves, minced 1 small onion, chopped 1/2 tsp dried thyme 1 (15 oz.) cans cannellini beans, drained and rinsed 1 tbsp lemon juice 1/4 tsp salt

1 medium tomatoes, cored and chopped 1/4 C. fresh parsley, chopped assorted fresh vegetable

Directions 1. 2. 3. 4.

Coat a saucepan with olive oil Under low heat, add: garlic, onion and thyme and stir until they become soft Blend: garlic mixture, beans, lemon juice and salt until it forms the desired consistency Add tomato and Parsley

Enchanted Forest Bean Dip

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DAD'S

Favorite Bean Dip

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 7 Calories 92.3 Fat 4.3g Cholesterol 0.0mg Sodium 270.4mg Carbohydrates 10.4g Protein 3.4g

Ingredients 2 tbsps olive oil 1/2 C. red onion, finely chopped 2 tsps minced garlic 1/4 tsp salt 1/4 tsp pepper 1 (15 oz.) cans cannellini beans, drained and rinsed

1 tsp chili powder 1/4 C. water 1/4 C. fresh cilantro or 1/4 C. parsley, finely chopped

Directions 1. 2. 3. 4. 5. 6.

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Put oil in a saucepan and allow to heat Put in red onion and garlic and mix well Add salt and pepper according to your preference Pour onion mixture into a blender and process until only a few lumps are visible Put in the rest of the ingredients apart from Cilantro and Parsley Combine with Cilantro and Parsley.

Dads Favorite Bean Dip

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