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Bean and Yogurt Dip

Smooth and creamy with a kick of spice!

  • Recipe Makes: 4 servings
  • Serving Size: 1/4 of recipe
Ingredients: 
  • 1-2 garlic cloves, minced (or 1/8 teaspoon garlic powder for every clove you choose to use.)
  • 1/4 cup low-fat, plain yogurt*
  • ½ tablespoon white vinegar
  • 1 teaspoon cooking oil (vegetable, olive or canola oil)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • ¼ teaspoon hot sauce
  • 1 15-ounce can of white, red, garbanzo or black beans; drained and rinsed (or 1.75 cups cooked beans)
  • pita chips, crackers, carrots or other vegetables for dipping
Directions: 
  1. Place the beans in a microwave-safe bowl, and heat them for about 30 seconds.
  2. Mash the beans with a fork until it is all the same consistency.
  3. Add the rest of the ingredients and stir.
  4. If the dip is too thick, slowly add water, a tablespoon at a time, until it is the consistency you want.
  5. Serve at room temperature with pita chips, crackers, carrots or other vegetables.
Nutrition Information: 

1 serving provides:

  • 155 Calories, 4 g. Fat. 1 g. Saturated Fats, 333 mg. Sodium, 24 g. Carbohydrates, 6 g. Fiber, 8 g. Protein
Allergy Warning: 

This recipe contains milk. 
*If you are allergic to milk-based yogurt; try soy, almond, or coconut-based yogurt; or try 1/4 cup peanut, almond, or cashew butter or allergy-friendly soy, pumpkin, and sunflower seed butter.

Cut Down on Choking: 

For kids 2-4 years old, serve food in the following way:

  • Spread a very thin layer of dip in dish over chips or any other dish that you are serving. 
  • Thin bean dip with water; chicken, beef or vegetable broth; or try adding extra yogurt.
Recipe Category: