#loveyourleftovers. Drawing out the warmth of summer! This dip will tickle your taste buds and satisfy your hunger. Beans and legumes are full of fibre and protein helping you feel fuller in between meals.
Ingredients
1–2 tsp olive oil
¼ brown or red onion, finely diced
1 clove garlic, thinly sliced
½ tsp ground cumin
Pinch of chilli flakes (optional)
Remaining ¾ can pinto beans, drained and rinsed (about ½ cup)
Remaining ¾ can butter beans, drained and rinsed (about ½ cup)
2 Tbsp chipotle sauce
½ tsp salt
Juice of ½ lemon or 1 lime
To Serve
1 Tbsp yoghurt or lite sour cream (optional)
1 Tbsp chopped coriander
Method
- Heat oil in a medium fry-pan on medium heat. Sauté onion, garlic and cumin for 4–5 minutes, until onion is soft.
2. Add onion mixture to a food processor with chilli (if using), beans, chipotle sauce, salt and lemon juice. Blitz until well combined. Season to taste with salt and pepper, and more lemon juice if needed.
To serve, warm dip up in the microwave or stove top, top with a dollop of yoghurt or sour cream and garnish with coriander. Serve dip warm with veggie sticks, or use roasted, thin rounds of kumara or pumpkin to scoop up.
Nutritional Info
Energy (kJ): 651
Energy (Cal): 156
Carbohydrate (g): 23.2
Protein (g): 8.4
Fat (g): 2.7
Saturated Fat (g): 0.5
Sugars (g): 1.4
Click here to return to Fresh Start Blog
