Dip into a healthier diet! – Pinto Bean Dip

This blog post is dedicated to Suban Nur Cooley, who is trying to change her eating habits, or anyone trying to cut their calories, add protein and fiber to their diet and eat more veggies! For those of you who don’t eat a lot of meat, or even a lot of veggies, this may be the miracle food you’ve been waiting for. (Well, one of them.)

Suban Nur Cooley

The pinto beans in this dip are delicious and super good for you. Beans are comparable to meat in terms of calories, but they’ve got a higher water content and more fiber, making you feel fuller, longer. (Source: WebMD) This means you’ll eat less, but you won’t feel deprived. It’s like magic.

But the actual dip is only half the amazingness of this dip. Unless your Kim, you probably don’t eat dips by themslves.  This is where the veggies come in. I love to dip really any vegetable in this dip – broccoli, carrots, cauliflower, bell peppers, mushrooms…

By the end of this meal, I’ve had loads of veggies and beans, and if you dip bread into it, grains too! Well balanced and FULL.

I never make a bean dip the same twice, but here’s what in this bean dip:

1 1/2 cups cooked pinto beans

1 tablespoon lemon juice

2 cloves chopped and sauteed garlic

1 tablespoon olive oil

peppercorn and a dash of salt

You will need: a food processor

If you’re using fresh pinto beans, soak beans 8 hours, cook on medium high for 45 minutes.


Just open a can of pinto beans.


canned beans are very high in sodium, so if you want to reduce the sodium content, rinsing your beans in a coriander can get rid of 40% of the sodium. FYI, fresh beans are quite low in sodium (2-10 mg in a 1/2 cup of cooked beans; Source: 3 Fat Chicks)


Chop and saute garlic in frying pan with a little oil. Put all ingredients into grinder. Grind.

If it’s not liquidy enough, add more lemon juice, oil, water, or even milk. You could also add sour cream or tahini to make it smoother and creamier. You could also add salsa… Sorry, not I’m just thinking out loud.


If you’re trying to eat less fat, try adding things other than the sour cream and tahini. I would stick with the lemon juice or wter. If you’re looking for more flavor, though, add spices like Cajun, garlic powder, chili powder, hot sauces….


3 responses to “Dip into a healthier diet! – Pinto Bean Dip

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