Healthy & Quick Bean Dip

Another simple recipe that will help you nourish your body while at the same time enjoying a nice "apéritif" with friends.

This quick and healthy bean dip is tasty and original, but loaded with protein and other nutrients that your body needs. It is a great alternative to hummus and store-bought spreads, which are often loaded with preservatives, gums, and even added sugar.

This versatile bean dip can also make a fantastic snack with cucumber, carrots, celery sticks, or bell peppers. Plus, you can make it with all kinds of canned beans, such as kidney beans, black beans, pinto beans, etc.


To print this recipe, scroll down to the PRINT RECIPE button. It will fit nicely on one page.


This recipe will yield to about 6 servings (each serving giving you about 130 calories and 6 grams of protein).

  • 2 1/4 cups red kidney beans (cooked, from the can)
  • 1 clove garlic (crushed)
  • 2 TBSP cumin
  • 1/2 tsp smoked paprika
  • 2 TBSP extra virgin olive oil
  • 1 lime (juiced)
  • salt to taste (between 1/4 and 1/2 tsp)


1/ Add all ingredients to the jar of your food processor and process until very smooth. 

2/ Transfer into a bowl and enjoy!

Bon appétit !


  • Serve It With: brown rice tortilla chips, crackers, veggie sticks, or as a spread in a wrap or a sandwich.
  • Leftovers: in an airtight container in the fridge for 3 days, or freeze for two months or more.

Healthy Tip

Whenever you use beans or vegetables from a can, make sure to rince them well to remove some of the sodium in it. That is especially important if you are trying to lower your blood pressure.

Print the recipe

To download a PDF version of this recipe, click the PRINT button below.

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None of my services or recommendations are intended to diagnose, treat, prevent, or cure any illness or disease. The information I provide should not take the place of advice from your medical professional, licensed dietitian or nutritionist. You are solely responsible for your health care and activity choices. I cannot guarantee the outcome of my services or suggestions. My comments are expressions of my personal opinion only. 

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