I don’t know about you, but I might be sick of eating pasta. Ok, not really. But my body has been craving some veggies, so I whipped up this easy Vegan Bean Dip, and it was GOOD.
We’re all dealing with the coronavirus in different ways – I have been coping by making copious amount of pasta.
Which is never a bad thing. But, after a while, I was just ready for some veggies.
So, I went to my basement pantry, brought up some cans, did an inventory of my fridge, and got chopping.
In the summer, my go-to recipe for a big snack for a crowd is cowboy caviar. It’s filling, it’s cheap, and you can make a ton of it.
Looking at my beans, onion, green pepper, corn, and jalapenos, I saw a makeshift quarantine cowboy caviar in the works.
And did I mention it’s vegan?
You might not have all of the ingredients for this recipe. And that is OK! I’ll give you a formula so you can make this incredibly delicious and healthy snack with what you have.
I’ll list out what I used below – but feel free to follow the guidelines below to make your own with what you have.
You’ll need 2 cans of beans (any kind), 1 can of something soft like corn, or tomatoes, some crunch and flavor from garlic, onion (red, white, or green), jalepeno, peppers (any kind), some acid (lime or lemon juice) and some salt. Pretty simple, right?
The thing that I enjoy about this dip is that it’s a great way to use any fresh produce on it’s last leg – you’ll reduce food waste and make a delicious snack.
You can eat this bean dip with just about anything. I ate it with tortilla chips and it was great. A few more ideas, serve over tacos, serve as a salsa with fish or chicken, use in a grain bowl, or pair it with some grilled shrimp and coconut rice. Yum.
Easy Vegan Bean Dip Ingredients
- 2 cans beans, rinsed (I used black beans and great northern beans)
- 1 can corn, rinsed
- 1 can diced tomatoes
- 2 jalapenos, chopped (remove seeds if you don’t like spice!)
- 1 red onion, diced
- 1 pepper – green, red, yellow, or orange – diced
- juice of 2 limes
- 1 tsp salt
Directions
Chop all of your vegetables, drain and rinse your canned items, and mix well.
Add salt and lime juice and mix. Taste and adjust flavor as needed. Enjoy!
Vegan Bean Dip
Ingredients
- 2 cans beans, rinsed (I used black beans and great northern beans)
- 1 can corn, rinsed
- 1 can diced tomatoes
- 2 jalapeños, chopped (remove seeds if you don’t like spice!)
- 1 red onion, diced
- 1 pepper – green, red, yellow, or orange – diced
- juice of 2 limes
- 1 tsp salt
Instructions
- Chop all of your vegetables, drain and rinse your canned items, and mix well.
- Add salt and lime juice and mix. Taste and adjust flavor as needed. Enjoy!
Nutrition Facts
Vegan Bean Dip
Serves: 6 servings
| Amount Per Serving: | ||
|---|---|---|
| Calories | 243.36 kcal | |
| % Daily Value* | ||
| Total Fat 1.14 g | 1.8% | |
| Saturated Fat 0.21 g | 1.1% | |
| Trans Fat 0.0 g | ||
| Cholesterol 0.0 mg | 0 | |
| Sodium 465.41 mg | 19.4% | |
| Total Carbohydrate 48.28 g | 16.1% | |
| Dietary Fiber 10.9 g | 43.6% | |
| Sugars 5.63 g | ||
| Protein 13.59 g | ||
| Vitamin A 1.45 % | Vitamin C 33.24 % | |
| Calcium 15.27 % | Iron 29.94 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Tasting With Tina
