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This bean dip is a great dip for vegetables or whole grains. If you don’t have a blender, you can mix the first 4 ingredients in a medium bowl and mash with a fork. Then stir in the onion and cheese. You can store this dip in the fridge for up to 4 or 5 days.


  • 2 cups kidney beans (canned, low-sodium)
  • 1 tablespoon vinegar
  • 3/4 teaspoon chili powder
  • 1/8 teaspoon cumin (ground)
  • 2/3 tablespoon onion (2 teaspoon, finely chopped)
  • 1 cup cheddar cheese (grated)

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  1. Drain the kidney beans, but save the liquid in a small bowl
  2. Place the beans, vinegar, chili powder and cumin in a blender. Blend until smooth. Add enough saved bean liquid to make the dip easy to spread.
  3. Stir in the chopped onion and grated cheese.
  4. Store in a tightly covered container and place in the fridge
  5. Serve with raw vegetable sticks or crackers.