Recipe: How to Make Bean Dips

Post by Olivia Martino, Registered Dietitian and Owner, Nourish Northwest

Every week I make a bean dip for one of my personal chef clients.  Similar to the veggie burgers I wrote about in my last post, the possibilities are endless for bean dips and SO easy!  All you really need is 3 things: A bean, a liquid and a flavor.  While I believe cooking beans from dried will produce a superior flavor, the reality is that I end up using canned beans most of the time and that works perfectly. One can of beans is a great amount for a week’s worth of dip.  The liquid can be the liquid that is in the can, or the cooking liquid you used, oil or water.  Just put everything together in the food processor and let blend for a minute or so.  You can adjust the amount of liquid depending on how creamy you like your dip.  For the flavor component: keep it simple and pick one or go crazy and pick several! Make sure to always add salt to taste, as well. Here are a few combos I have done in the past that have turned out well!

 

Bean                                                          Liquid                                                                        Flavor (s)- To taste

1 bag frozen edamame, defrosted             Water                                                                         Lemon juice, Tahini

1 can white beans                                      1 tsp balsamic vineger and 2 Tbsp Olive oil              Rosemary and garlic

1 can chickpeas                                          juice from 1 lemon and 2 Tbsp Olive Oil                   Garlic and Tahini

1 can black beans                                      1/4 cup diced tomatoes in their juices                        Chili Powder

1 can chickpeas                                          1/2 can bean liquid                                                    1 avocado, lime juice, cilantro

1 can pinto beans                                       1/2 can bean liquid                                                     1 chipotle pepper in adobo sauce

1 can kidney beans                                     1/2 can bean liquid                                                    1/4 cup tahini, 1 head roasted garlic

1 can chickpeas                                          1/2 cup water, 2 Tbsp rice vinegar                             1/4 cup tahini, 1/4 cup miso, 1/4 cup raw                                                                                                                                                        almonds, 2 cloves garlic, red pepper                                                                                                                                                              flakes

1 can white beans                                       1/2 can bean liquid, 1 Tbsp olive oil                           Fresh parsley, basil and chives

1 can chickpeas                                           Juice of 1 lemon; 1/4 cup olive oil                             1 roasted beet, 2 Tbsp Tahini, 1 clove                                                                                                                                                            garlic

1 bag frozen peas, defrosted                       Juice from 1 lemon, 3 Tbsp olive oil                           1/4 cup fresh mint, 1 garlic clove