It just takes 8 ingredients to make one healthy bean dip! This recipe proves that with the right combination of ingredients and spices, healthy recipes can taste scrumptiously bold!  I found this recipe on a blog called Good Food. You can expect to find food flavours of many different cultures on this website. To make some of the recipes on this website, you will probably need to buy spices you have never heard of before and use cooking methods to which are unfamiliar. BUT, if you give this food blog a try you’ll end up making something different! Go for it!
The Taste:
I used red kidney beans instead of pinto beans to make this dip, solely because I love them. Feel free to use either one. This dip is not for people who don’t enjoy the bold flavour of coriander (cilantro) or spicy foods that make your forehead sweat (chillies). These two ingredients were my favourite part of this dip. Many bean dips can be boring and bland, making you cringe at the thought of having another bite. After one bite of this dip, you could taste all of the ingredients, starting with the coriander, onion, and tomato, then the heat kicks in from the green chillies, and finally the dip is smoothed out the aftertaste of lemon. The recipe has similar ingredients which make a traditional salsa, but the mashed red kidney beans give the dip a texture similar to that of lumpy mashed potatoes. So don’t go dipping into this dip with a thin cracker/tortilla, it won’t make it out!
It’s about balance . . .
This bean dip is another easy and healthy recipe that could be made ahead of time of parties or for lunches. There is more than one way to enjoy this dip. In fact, I added 1/2 cup of this dip to a chicken stirfry to give it some extra kick, and it turned out perfectly. This dip could also be spread onto wraps, or breads instead of mayonnaise or eaten with vegetable sticks. Give it a try, and tell me how you use this dip.
3 reasons why I love red kidney beans: FIBRE: Looking to increase your fibre? Well, red kidney beans are the way to do it! Containing about 15 grams of fibre (per 100 gram serving), that is about half of the recommended daily fibre intake for adults aged 19-50 years (25 grams for women, 38 grams for men).  For adults over 50 years of age, that same serving can mean more than half of their recommended daily fibre inake (21 grams for women, 30 grams for men). Wow!IRON: I’m always looking for ways to boost my energy levels. Red Kidney beans have iron (7mg per 100 grams) which is about 39% of a woman’s recommended daily intake (18mg).      Bring on the energy! =)PROTEIN: I have a MEH (Meat Eating Husband) who can’t get enough protein. A 100 gram serving of red kidney beans provide about 22 grams of protein, that’s only 7 grams less than the same amount of chicken. Not bad for a bean!

Overall Recipe Rating: 4/5 Kiwis