Charles Masters Photo by: Charles Masters

Red Bean-and-Olive Oil Dip

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.

Health JANUARY 2010

  • Yield:


  • 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


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.

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

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Red Bean-and-Olive Oil Dip Recipe