Zesty Red Bean Dip with Vegetables


Makes 4 servings

Red beans not only contain cancer-fighting compounds, but they count toward your daily servings of fruits and vegetables. Enjoy this dip with crudite, and you’ll be well on your way to getting 5-to-9 today!

  • 1 15-ounce can dark red kidney beans, undrained
  • 1/2 teaspoon garlic salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cumin
  • 1/2 cup fresh dill, roughly chopped
  • Dash hot sauce
  • 1/2 cup plain, low-fat yogurt
  • 1 red bell pepper, hollowed out (with top and seeds removed)
  • 1 medium bell pepper, seeded and sliced into strips
  • 1/2 cup grape tomatoes
  • 1/2 cup mini carrots
  • 1/2 cup bite-sized broccoli florets

Discard two tablespoons of liquid from the can of beans, then puree the remaining beans and bean liquid in a blender with garlic salt, pepper, cumin, dill and hot sauce. Stir in yogurt, then mound the dip in the hollowed-out bell pepper. Sit the pepper “bowl” in the center of a medium plate and surround with bell pepper strips, grape tomatoes, carrots, and broccoli florets

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Nutrition Information

Zesty Red Bean Dip with Vegetables

Servings per Recipe: 4

Amount per Serving

Calories:  134

Calories from Fat:  

Total Fat:  1g

Saturated Fat:  <1g

Cholesterol:  <1mg

Sodium:  455mg

Carbohydrates:  24g

Dietary Fiber:  7g

Protein:  8g

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

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