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Clockwise from top left: Chunky Hummus, Italian Beans, Mexican Beans. My friend, Laura, asked me for a new brown bag lunch sandwich partner that wasn't boring, old chips. I've been meaning to do my three bean dips before so this is the perfect opportunity. These are ridiculously easy to make and will accompany Italian, Mexican and Middle Eastern foods. The Mexican dip I made up, but the other two were ones from restaurants in NYC and Miami that I loved and recreated at home. I often eat them with homemade pita chips
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Bean Dips

August 17, 2008

30 min or less active, 30 min or less total, appetizer, fall, gluten-free, spring, summer, vegan, winter

Clockwise from top left: Chunky Hummus, Italian Beans, Mexican Beans. My friend, Laura, asked me for a new brown bag lunch sandwich partner that wasn't boring, old chips. I've been meaning to do my three bean dips before so this is the perfect opportunity. These are ridiculously easy to make and will accompany Italian, Mexican and Middle Eastern foods. The Mexican dip I made up, but the other two were ones from restaurants in NYC and Miami that I loved and recreated at home. I often eat them with homemade pita chips
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Information

Servings: 4 (for each recipe)
Time: About 15 minutes active and total
Price: About $3.00 total; $1.50 per serving
Nutrition (per serving):
Calories: 264
Protein: 11g
Fat: 1g
Saturated fat: 1g
Carbohydrates: 35g
Fiber: 9g
Sodium: 591mg
Cholesterol: 0mg
High In:
Good Source:
Low In:

Ingredients

For Mexican Beans

    • 14oz can of black, red or pinto beans, drained and rinsed
    • 2 garlic cloves, minced
    • 1/4 cup onion, chopped
    • 2 Tbsp fresh cilantro, chopped
    • 1 Tbsp hot sauce, preferably jalapeño
    • 1/2 tsp SnP

For Chunky Hummus

    • 14oz can chickpeas, drained and rinsed
    • Juice of 1/2 lemon
    • 1 Tbsp EVOO
    • 2 garlic cloves, minced
    • 1/2 tsp SnP

For Italian Beans

  • 14oz can small white beans, drained and rinsed
  • 2 garlic cloves, minced
  • 1 medium orange, zested
  • 1 Tbsp EVOO
  • 1/2-1 tsp red pepper flakes
  • 1/2 tsp SnP

Preparation

  1. Put all the ingredients in bowl and mix well. For Chunky Hummus, mash with a potato masher until desired chunkiness. Adjust seasonings to taste.

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