Healthy Bean Dip Recipe

Name: Slow Cooker Chicken Enchilada Recipe
Yield: 6 servings
Ingredients: 1 lb boneless skinless chicken thighs; 1 teaspoon avocado oil; 1/2 medium onion, chopped; 2 garlic cloves, finely chopped; 1 teaspoon ground cumin; 1 teaspoon kosher salt; 2 cups homemade enchilada sauce; 1/4 cup sour cream; 4 corn tortillas, cut into strips; 15 ounce can low-sodium black beans; 4 ounces shredded cheese

With a focus on fiber-rich beans, vegetables and healthy fats, this creamy bean dip is suitable for those following the Mediterranean diet.

Tangy sun-dried tomatoes add a pop of acidity and make this dip reminiscent of Marry Me Chicken.

We use carrots, peppers, radishes and snap peas for dunking, but you can use your favorite crunchy veggies.

Ingredients: (makes 16 servings)

2 (15-ounce) cans no-salt-added cannellini beans, rinsed (about 4 cups)
¾ cup finely grated Parmesan cheese, divided
⅓ cup extra-virgin olive oil
¼ cup lemon juice (from 2 small lemons)
¼ cup sour cream
2 medium cloves garlic, grated (about ½ teaspoon)
1 teaspoon salt
½ teaspoon ground pepper
½ teaspoon Italian seasoning
¾ cup julienne-cut sun-dried tomatoes in oil, drained and chopped, plus 1 tablespoon oil from jar, divided
1 tablespoon finely chopped fresh basil
1 tablespoon finely chopped fresh flat-leaf parsley
2 cups multicolored small baby carrots, trimmed and peeled
2 cups mini bell peppers, halved lengthwise
2 cups small French radishes with tops, cleaned
2 cups sugar snap peas

Directions

Combine rinsed beans, ½ cup plus 3 tablespoons Parmesan, ⅓ cup oil, ¼ cup lemon juice, ¼ cup sour cream, grated garlic, 1 teaspoon salt, ½ teaspoon pepper and ½ teaspoon Italian seasoning in a food processor; process until smooth and creamy, about 3 minutes.
Transfer to a serving bowl and fold in ½ cup sun-dried tomatoes until well combined.
Sprinkle with the remaining ¼ cup sun-dried tomatoes. Drizzle with 1 tablespoon sun-dried tomato oil. Sprinkle with 1 tablespoon basil, 1 tablespoon parsley and the remaining 1 tablespoon Parmesan.
Serve with 2 cups carrots, 2 cups mini peppers, 2 cups radishes and 2 cups sugar snap peas.

Nutrition: (per serving)

Calories 162
Fat 7g
Carbs 18g
Protein 7g

Try the full healthy bean dip recipe here

Looking for personalized nutrition guidance? Contact Lorie Eber, Certified Nutritionist in Irvine, proudly serving across Orange County.
📧 Eberlorie@gmail.com | Let’s make healthy eating simple and delicious!