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.

Recipe from Health

Nutritional Information

Amount per serving
  • Calories: 116
  • Saturated fat: 1g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1g
  • Fat: 5g
  • Cholesterol: 1mg
  • Protein: 6g
  • Carbohydrate: 14g
  • Sugars: 1g
  • Fiber: 6g
  • Iron: 1mg
  • Sodium: 222mg
  • Calcium: 31mg


  • 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


  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.
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