Bean Dip

Serve this easy-to-make bean and cheese dip at a party or as an after-school snack at home.

Makes

6 servings

Ingredients

• 2 cups kidney beans, low-sodium, canned
• 1 tablespoon vinegar
• 3/4 teaspoon chili powder
• 1/8 teaspoon ground cumin
• 2 tablespoons onion, finely chopped
• 1 cup cheddar cheese, low-fat, shredded

Directions

1. Wash hands with soap and water.
2. Drain the kidney beans, but save the liquid in a small bowl
3. Place the beans, vinegar, chili powder, and cumin in a blender. Blend until smooth. Add enough saved bean liquid to make the dip easy to spread.
4. Stir in the chopped onion and grated cheese.
5. Store in a tightly covered container and place in the fridge
6. Serve with raw vegetable sticks or crackers.

Notes

If you don’t have a blender, you can mix the first 4 ingredients in a medium bowl and mash with a fork. Then stir in the onion and cheese. You can store this dip in the fridge for up to 4 or 5 days. Learn more about: Onions