This chili bean dip recipe has an awesome chili flavor, but is really quick vegan recipe to make and is a great way to use kidney beans. It's also loaded with nutrients from some fresh vegetables and flavorful herbs.
What spice level do you like in your healthy vegan recipes?
Prep time: 10 minutes (or 5 if you have a food processor)
Makes 2 cups
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This transcription will have some mistakes because it is partially automated.
Hey guys! This is Heather from HealthyVeganRecipes.net. So I’ve just finished making our recipe for today which is an awesome chili flavored bean dip.
I got a message from a friend of mine who just moved to London, England and she had a lot of kidney beans on her hands for some reason and she was looking for some ideas on what other things she can make after all the kidney bean meals that she has been making.
So I thought first of chili but I didn’t really feel of eating chili today so I thought I’d make it into a dip instead, turned out awesome! I got a little carried away on the spice with mine so if you’re not a big fan of spicy then be cautious on the level of spices that you’re putting in there.
So the first thing I start with is some kidney beans and you want to either cook them ahead if they’re dried or you can just buy canned and make things really easy on yourself.
The other thing I want to mention is that it’s always a good idea when you’re making a bean dip is to add some vegetables in there so I added some carrot and tomatoes in here as well as some fresh herbs.
What this does is lighten up the bean dip so it’s not quite as heavy and also add some nutrients in there so it makes it even more nutritious than your average bean dip.
So, get started! I hope you enjoy it and I think I’m gonna enjoy mine on maybe some sliced zucchini or maybe in a lettuce wrap. I don’t know! I haven’t decided yet!
Anyway! Go ahead I’m going to show you how to make it right now.
For those of you who wanna skip ahead to the recipe or just get the exact measurement on everything that I am putting in here, you can get that over at HealthyVeganRecipes.net.
So I will add my cooked kidney beans to some graded carrots and I am being a little bit lazy today, doing this all in a food processor but you can do it by hand. Kidney beans are soft enough that you can mush them by hand.
And a 14 ounce can is about a cup and a half of cooked beans so there’s a cup and a half and when I cook my kidney beans I also put in a little bit seaweeds so I’m gonna throw that into the dip. You can throw that out if you don’t want it.
Then to make it more chili like, I got a fresh tomato and if you’re doing this by hand just chopped it up into small bits. I’m just gonna throw it right in there, the advantages of food processor.
Next stop, some garlic and I’ve got two cloves coz they’re a little bit small. I’m putting it through my press even though I’m doing this in the food processor because when you get a bunch of stuff going it doesn’t always chopped it up too finely.
So there we go! Some nice pulverized garlic and I take the skin out from inside as well just coz I figure out “why waste it?!”
Then I’m gonna add some fresh herbs and I’ve got a whole bunch of parsley, some that I took off the stem and then some I’m just gonna throw the stem right in because there is nutrition in there.
The only thing is it’s not quite as softer texture but as long as you’re ok with that throw it on in. If you’re doing this for guest, you might wanna leave without.
And I just happen to have some fresh mint in my fruit so I’m gonna put some of that in as well but totally optional.
Now we need some liquid and I am going to add a little bit of lemon juice. Lemon always helps freshen up a bean dip. It gives a little bit less heaviness and then some water, it’s about a quarter cup and then I’ll just see how much I need as I go.
You don’t want to add too much water at the start because remember you’ve got those - the tomato in there that’s gonna add quite a bit of juice. So get those processed up until you get a nice smooth consistency.
So there’s where I am right now, it’s maybe a little bit watery so a quarter cup was a little bit too much but at this point I’m gonna add the spices. If you wanna make this creamier by the way you can just add some zucchini or some sunflower almond butter, something like that will really help make it creamy.
Now spices! You can use just your average chili spice and you just buy that as a mix or you can add the individual spices. I don’t have any chili mix so I’m gonna use some cumin, some oregano which may sound weird and in Mexico they have a different type of oregano, it taste really different but we do what we can.
So some cayenne that’s gonna be important for the spice, don’t add too much if you don’t like it really spicy. Personally I like things very lightly spice so that’s what I’m doing and a little sprinkler of all spice helps get that chili flavor.
And my friend was telling me about some of the things that she has made with kidney beans and one of them was a kidney bean burger that had some of these similar spices and also some cinnamon so that was some cinnamon that I just throw in there.
And then of course salt pepper. And then give this a blend or stir with your fork if you’re doing it by hand. Fresh black pepper!
Ok! Once you get the seasoning mix in you wanna give it a taste and you can adjust from there.
Woo! I get a little carried away with the cayenne I think, it just looks so pretty when I was sprinkling it in there.
So, word to the wise, start small! Season small first, you can always add more later. For this one, I’m just gonna tough it out. It’s not bad spicy, it’s just a little bit spicier that I normally eat but sometimes that’s good! Sometimes you need to change things up a little bit on yourself and you know see what it does to your taste bud.
So that’s my recipe for today, I hope you guys enjoyed it, little kidney bean chili dip. And let me know what you guys think in the comments and I will see you guys next time.