West Indian Bean Dip

May 24, 2023May 24, 20230 14
West Indian Bean Dip recipe for a healthy snack
in Appetizer

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

6 slices bacon ( I omitted these since I do n't eat pork )
1 1/2 cups finely chopped onions ( about 1 medium )
2 tablespoons minced garlic
1 tablespoon chili powder
1 tablespoon ground cumin
2 cans white beans , such as cannellini , rinsed and drained
1 cup freshly grated monterey jack cheese ( about 4 ounces )
1/2 cup sour cream or 1/2 cup plain yogurt
1 tablespoon fresh lemon juice or 1 tablespoon lime juice , to taste
cayenne
tortilla chips or assorted crudites

Nutrision Information

Servings Per Recipe
8
Calories
248
Sugar
2g
Fat
13g
This West Indian Bean Dip is a spicy and flavorful dip that is perfect for snacking on with friends and family. Based on traditional Caribbean flavors and ingredients, this dip is a unique and tasty way to enjoy white beans. Full of protein and fiber, it will leave you feeling satisfied and energized. The dip can be made ahead of time and is the perfect addition to any party or potluck. Serve with tortilla chips or crudites for a healthy and delicious snack option.

Instructions

1.Cook the bacon in skillet over medium heat until browned. Remove from pan and reserve.
2.Add onions, garlic, chili powder, and cumin to the skillet and cook until onions are softened.
3.Add beans and cook for 5 more minutes.
4.Add cheese and sour cream or yogurt and lemon/lime juice. Cook for an additional minute until cheese is melted.
5.Season with cayenne to taste and garnish with reserved bacon.
6.Serve with tortilla chips or assorted crudites.

PROS

This West Indian Bean Dip is a delicious and easy-to-make appetizer that is perfect for any party or gathering.

It is high in protein and fiber, making it a healthy snack option.

The dip is also gluten-free and can be made vegetarian by omitting the bacon.

CONS

This dip is high in calories and fat due to the cheese and sour cream or yogurt.

It should be enjoyed in moderation as part of a balanced diet.

HEALTH & BENEFITS

This West Indian Bean Dip is high in protein and fiber, which can help you feel fuller for longer and may aid in weight management.
The beans are also a good source of iron and other nutrients that are important for overall health and wellbeing.

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