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Chili Bean Dip

Contributed by: Chris WebAdmin. of

Serve this dip with reduced-fat crackers or chips and raw vegetables. It also can substitute for refried beans. Spread the dip on a tortilla and top with lettuce, salsa, low-fat cheese and a few black olives.


  • 1 can (15 ounces) kidney beans, drained
  • 1 small onion, chopped (about 1/3 cup)
  • 2 tablespoons chili sauce
  • 1 tablespoon apple cider vinegar
  • 3/4 teaspoon chili powder
  • 1/8 teaspoon ground cumin
  • Optional: 1/2 cup shredded reduced-fat cheddar, Colby or Monterey Jack cheese (2 ounces)


Place beans, onion, chili sauce, vinegar, chili powder and cumin in a food processor fitted with the metal blade, and pulse until smooth. (Mixture also can be mashed with a fork.)

If using cheese, place dip in a microwavable bowl and top with shredded cheese. Microwave on high power until cheese melts and center is warm, one to two minutes. (Or warm in an ovenproof bowl in a preheated 350 F oven for 15 minutes.) Serve immediately.

Serving Size: Makes about 1 1/2 cups

Nutritional Information: Per serving: Calories 66, Fat 0 grams, Cholesterol 0 milligrams, Sodium 251 milligrams, Protein 4 grams, Carbohydrates 12 grams.

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