Spicy bean & corn dip

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
28%
Spicy bean & corn dip
10 min.
4
671kcal

Suggestions


If you're looking for a quick and delicious appetizer that packs a punch, our Spicy Bean & Corn Dip is the perfect solution! Ready in just 10 minutes, this vibrant dip is not only a feast for the eyes but also a powerhouse of flavor and nutrition. Ideal for parties, game nights, or just a cozy snack at home, this dip is sure to be a hit with everyone, regardless of their dietary preferences.

Loaded with hearty kidney beans and a medley of mixed beans, each bite is rich in protein while being entirely vegetarian, vegan, and gluten-free. The zingy red onion and the heat from the deseeded red chilli offer a delightful kick, while the vibrant sweetness of corn brings a lovely contrast. Topped with freshly chopped coriander, this dip is a celebration of flavors that beautifully balance each other.

Serve this delectable dip with crunchy vegetable sticks or crispy tortilla chips, making it not just a snack but a colorful platter that invites everyone to dig in. Whether you're entertaining guests or simply treating yourself, our Spicy Bean & Corn Dip will not only tantalize your taste buds but also leave you feeling satisfied and guilt-free!

Ingredients

  • 395 kidney beans canned
  • 400 jicama mixed drained canned
  • 326 regular corn drained canned
  • small onion red chopped
  •  to 5 chilies red deseeded chopped
  • small bunch cilantro leaves chopped
  • 350 tortilla chip crumbs 

Equipment

  • food processor
  • bowl

Directions

  1. In a food processor, whizz threequarters of the kidney beans and half the mixed beans until smooth. Tip into a bowl and add the remaining ingredients with some seasoning.
  2. Serve with crunchy vegetable sticks and tortilla chips for dipping.

Nutrition Facts

Calories671kcal
Protein10.74%
Fat25.69%
Carbs63.57%

Properties

Glycemic Index
51.45
Glycemic Load
14.69
Inflammation Score
-8
Nutrition Score
25.616521503614%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.29mg
Myricetin
0.33mg
Quercetin
13.38mg

Nutrients percent of daily need

Calories:670.61kcal
33.53%
Fat:20.01g
30.78%
Saturated Fat:2.73g
17.05%
Carbohydrates:111.39g
37.13%
Net Carbohydrates:91.81g
33.39%
Sugar:8.28g
9.2%
Cholesterol:0mg
0%
Sodium:296.82mg
12.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.83g
37.66%
Fiber:19.58g
78.32%
Vitamin C:44.61mg
54.07%
Folate:178.67µg
44.67%
Phosphorus:431.63mg
43.16%
Magnesium:156.99mg
39.25%
Manganese:0.73mg
36.61%
Vitamin K:35.09µg
33.42%
Iron:5.41mg
30.05%
Potassium:971.68mg
27.76%
Vitamin B1:0.4mg
26.56%
Vitamin B6:0.52mg
26.17%
Vitamin E:3.78mg
25.23%
Copper:0.44mg
22.08%
Vitamin B5:2.1mg
21.02%
Zinc:3.02mg
20.1%
Vitamin B3:3.07mg
15.35%
Calcium:144.09mg
14.41%
Vitamin B2:0.21mg
12.61%
Vitamin A:480.58IU
9.61%
Selenium:6.11µg
8.73%