This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don't have the other spices on hand.

Lauren Lastowka
Source: Diabetic Living Magazine, Fall 2018


Ingredient Checklist


Instructions Checklist
  • Place beans, yogurt, lime juice, cumin, oregano, garlic powder, paprika, salt and pepper in a food processor or blender. Process until well combined, about 20 seconds. For a spicier dip, add cayenne (or ground chipotle) to taste, up to 1/4 teaspoon. Add oil, cilantro (or scallions) and onion. Pulse until well mixed, about 20 seconds. Transfer to a bowl to serve.



Tip: Serve this dip with sliced red bell peppers, sliced zucchini or whole-grain tortilla chips.

Nutrition Facts

128.6 calories; protein 7.4g 15% DV; carbohydrates 17.1g 6% DV; exchange other carbs 1; dietary fiber 5.4g 22% DV; sugars 1g; fat 3.4g 5% DV; saturated fat 0.5g 3% DV; cholesterol 1.4mg 1% DV; vitamin a iu 168.3IU 3% DV; vitamin c 1.9mg 3% DV; folate 5.2mcg 1% DV; calcium 75.3mg 8% DV; iron 1.7mg 10% DV; magnesium 53.2mg 19% DV; potassium 281.1mg 8% DV; sodium 210.4mg 8% DV.

Reviews (2)

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3 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
I used sour cream rather than yogurt and 1/8 tsp of the cayenne pepper. Hard to stop eating! What I did have for leftovers I used with cheese as a quesadilla filling. Read More
Rating: 5 stars
I can t wait to try this! Read More