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Red Bean-and-Olive Oil Dip

Charles Masters
Here's a satisfying and slimming snack that can be a dip or a spread: Beans and avocado are loaded with filling fiber—and the oleic acid in olive oil may trigger tummy hormones that increase the feeling of fullness between meals.


  • 1 (15.5-ounce) can kidney beans
  • 1/2 cup low-fat Greek-style yogurt
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon cumin
  • 1 tablespoon sliced scallions (green part only)
  • 1/2 cup diced avocado
  • Additional extra-virgin olive oil
  • Baked whole-grain tortilla chips

Nutrition Information

  • calories 116
  • satfat 1 g
  • monofat 3 g
  • polyfat 1 g
  • fat 5 g
  • cholesterol 1 mg
  • protein 6 g
  • carbohydrate 14 g
  • sugars 1 g
  • fiber 6 g
  • iron 1 mg
  • sodium 222 mg
  • calcium 31 mg

How to Make It

  1. Rinse and drain kidney beans and place in the bowl of a food processor. Add yogurt, 1 tablespoon olive oil, salt, pepper, and cumin; process until smooth. Transfer to a serving dish or bowl, and top with sliced scallions. Top with avocado, and drizzle with additional olive oil, if desired. Serve with baked whole-grain tortilla chips.