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Blender bean dip

August 20, 2015 | Kristina Lindgren

Appetizers don’t have to be diet-busting calorie bombs. Instead, savor this tasty bean dip, spiked with diced tomatoes, cilantro and spices for a low-calorie treat that is both nutritious and high in antioxidants.

Beans are a good source of protein, but they also pack so much fiber and water that they help you feel full faster and longer. They are also a “good” carbohydrate for people with diabetes, says UCI Health diabetes dietitian Mary Jean Christian, because beans produce less of a blood glucose spike.

Serve this appetizer in a colorful bowl surrounded by baked corn tortilla chips or toasted whole wheat pita triangles, and wait for the compliments to pour in.

Blender Bean Dip

Servings: 4 (each serving is 1/2 cup)


  • 1 15.5-ounce can beans (black, navy, pinto or red kidney beans)
  • 1 14.5-ounce can diced tomatoes, with spices and chilies added (or if you have time, use the equivalent in chopped fresh tomatoes and your choice of a diced fresh chili or two) 
  • 1 tablespoon powdered cumin
  • 1 tablespoon chili powder (mild or spicy as desired)
  • 1/2 cup fresh cilantro, chopped (set aside extra sprigs for garnish)
  • 2 teaspoons fresh lime juice


Drain and rinse beans and place in blender. Drain tomatoes and add to blender. Add cumin, chili powder, cilantro and lime juice. Blend to desired consistency.

Refrigerate until ready to serve. Garnish with sprigs of cilantro and a sprinkling of chopped chilies and tomato.

Nutritional information

  • 56 calories
  • 10 g carbohydrate
  • 4 g fiber
  • 3 g protein
  • Less than 1 g fat
  • 492 mg sodium

This recipe is gluten free if the spices you use are gluten free. Check food labels to be sure and contact the company if you have any questions.

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