Bean dips don't have to be high in fat to be great for parties. Try these two very different bean dip recipes and learn some nutritional highlights about beans.
These bean dips are tasty and easy to prepare, but also healthy and not very expensive. Great for large parties! Both dips are high in fiber, iron, B vitamins, protein and rich in a number of other nutrients. They will keep guests filled and satisfied. These dips can also serve as appetizers to a light meal, or just make a great snack. Both recipes are vegetarian and can be easily converted to vegan recipes.
Quick Nutritional Glance: Beans
Beans are known to help lower the bad type of cholesterol. Due to the high fiber content, beans also help relieve constipation and keep the bowels more regular.
Also because beans are high in fiber, folate, and magnesium, they help the cardiovascular system stay healthy, lowering risk of heart attacks and heart disease in general.
Beans help stabilize blood sugar and also provide energy. Some types of beans are also thought to help improve memory. Now that you know just a few of the health benefits of beans, try the two great party recipes that follow.
Two Different Bean Dip Recipes
This bean dip is a party favorite. It's not only tasty and filling for guests, as well as healthy, but it's not too hard to prepare and it's not expensive to make, either!
Creamy Traditional Bean Dip
1 can (about 16 ounces) fat free/vegetarian refried beans
1 can kidney beans, drained (or cooked dry beans for a cheaper alternative)
1 cup sour cream (vegan sour cream is a healthier alternative)
1 cup prepared salsa
1/2 medium onion, chopped
1 large tomato, chopped
1 teaspoon minced garlic
Simply mix all ingredients together and serve chilled. Serve with whole wheat lightly toasted pita wedges, tortilla chips, potato chips, vegetables, crackers, wheat thins, or whatever you prefer.
Serves about 10-12. Store covered in refrigerator for up to 10 days. Vegan if non-dairy sour cream is used.
Some people don't care for onions and some don't care for the taste of refried beans. Try this healthy fiber-rich dip at your next party and it will be a big hit!
Fresh Non-traditional Bean Dip
1 can black beans (about 16 ounces), drained (or cooked dry beans)
1 avocado, chopped finely
1/2 cup fresh cilantro, chopped finely
1 can corn (about 14-15 ounces), drained
1 teaspoon lime juice
Simply mix all ingredients well. Serve chilled with tortilla chips or lightly toasted pita wedges. Also try with sliced vegetables such as cucumbers, carrots, and celery.
Serves about 8-10. Store covered in the refrigerator for up to a week. Vegan without needing to convert any ingredients.