East Indian Bean Dip

East Indian Bean Dip Recipe
Oxmoor House
Don't skip heating the spices; the heat brings out their pungent flavors. Then the warm spice mix enlivens the flavors in this chunky dip.


24 servings (serving size: 2 tablespoons)

Recipe from

Oxmoor House

Recipe Time

Prep: 12 Minutes
Cook: 1 Minute

Nutritional Information

Calories 25
Fat 0.1 g
Satfat 0.0 g
Protein 1.1 g
Carbohydrate 5.1 g
Cholesterol 0 mg
Iron 0.3 mg
Sodium 142 mg
Caloriesfromfat 3 %
Fiber 0.8 g
Calcium 10 mg


1 teaspoon curry powder
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin
1/4 teaspoon ground allspice
1 (16-ounce) can navy beans, rinsed and drained
1 small zucchini, chopped
3/4 cup chopped yellow bell pepper (about 1 small)
1/3 cup chopped red onion
1 large garlic clove, minced
1/2 teaspoon salt
1/4 cup hot mango chutney
2 tablespoons chopped fresh mint
2 tablespoons plain fat-free yogurt


Cook first 4 ingredients in a small skillet, stirring constantly, over low heat 1 minute; remove from heat.

Combine beans and next 5 ingredients in a bowl; add spice mixture, stirring well. Stir in chutney, mint, and yogurt. Serve with Quick Pita Chips (page 12) or commercial baked pita chips.

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2003
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