Bean Dip – A Healthy Source of Protein!

Happy Friday! I’m linking up again this week with Annemarie from The Fit Foodie Mama, Cassandra from Powered by Bling, Esther from Chocolate Runner Girl, Farrah from Fairyburger and Montana from Pretty Lil Mudder to bring you healthy recipes. This week’s theme is “Vegetarian”. Please be sure to check out their recipes and feel free to add yours as well.

Years ago one of my aunts shared her recipe for bean dip with the rest of our family. The recipe has been a staple at family gatherings for years! I modified Lila’s recipe slightly to include less oil and used canned tomatoes instead of fresh tomatoes.

Bean Dip

1 can black beans (drained and rinsed)
1 can kidney beans (drained and rinsed)
1 can whole kernel corn (drained and rinsed)
1 can no salt added diced tomatoes (mostly drained)
1 packet Good Seasons Italian Dressing mix
1/4 cup water
1/4 cup distilled white vinegar
1/4 cup canola oil
1/2 cup cilantro (chopped)

1. Combine beans, corn and tomatoes in a large bowl or gallon size ziplock bag.
2. Combine dressing mix, water, white vinegar and oil in a small bowl
3. Pour dressing mixture over bean mixture
4. Refrigerate until ready to serve
5. Add cilantro just prior to serving

I love to serve this bean dip with tortilla chips. I also think it tastes better after being refrigerated overnight!

Also, if you’d like to follow any members of our link-up, here are the details:

Annmarie: blog, facebook, twitter, instagram, pinterest, bloglovin’
Cassandra: blog, facebook, twitter, instagram, pinterest, bloglovin’
Emily: blog, twitter, instagram, pinterest, bloglovin’
Esther: blog, facebook, twitter, instagram, pinterest, bloglovin’
Farrah: blog, instagram, pinterest, twitter, bloglovin’
Montana: blog, facebook, twitter, instagram, pinterest, bloglovin’

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13 Responses to Bean Dip – A Healthy Source of Protein!

  1. Annmarie says:

    YUM! I have made something similar to this before and it is so good- and definitely tastes better after being refrigerated overnight! 🙂

  2. I love beans as my protein! I’m such a Mexican flavor profile fan that I often combine beans, rice and veggies in a corn tortilla as a meal. This bean dip recipe looks amazing and would add an additional layer of flavor to my bean tacos. What a fresh fresco-style bean dip option!

    • Em says:

      I love Mexican food too! Beans are one of my favorites. My husband and I have added this bean dip to tacos and it’s delicious!

  3. Pary Moppins says:

    This looks similar to what I call “Texas Caviar.” Yum!

  4. Farrah says:

    I’ve never tried making bean dip before, but this looks awesome! I need to do a Netflix marathon sometime with my friends so I can have an excuse to make a bunch of food for us to pig out on, haha. :]

  5. Nom Nom…I love beans and they are such a great protein option when I need to take a break from meat or chicken…They’re so versatile and so good for you, just not in heavy doses…lol!

  6. That looks great-Italian dressing mix never thought of that. Hope you will join our Meatless Monday linkup sometime

  7. Yum!! Sounds like a perfect football Sunday recipe!

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